Kegel sports can be played anytime and anywhere.

Kegel sports are not restricted by location and posture, cooking, meeting, taking public transportation, etc. So you can do it standing, lying and sitting.

Step 1: Find your pelvic floor muscles.

The muscles in the picture above are our pelvic floor muscles, which help us to control urination and defecation.

① When urinating or venting, you suddenly stop urinating or venting, and the muscles you use are your pelvic floor muscles.

However, it should be noted that interrupting urination or venting can only be used to find pelvic floor muscles, and cannot be used for routine exercise, otherwise it will have the opposite effect.

② In addition, you can wash your fingers and put them in the vagina to press the surrounding muscles, which will make you feel that your fingers are surrounded by pelvic floor muscles.

Step 2: Do it.

Key points: contract perineum and anus.

note:

1. Keep breathing normally, and the abdominal muscles can't exert force.

2. The muscles inside the thigh can't exert force.

3. Empty the bladder before exercise

Step by step, do what you can.

Tip: gradually increase the amount of exercise, for example, you can do 50 at the beginning and gradually increase it to 200; For another example, the contraction time is 2 seconds at first, which can be gradually increased to 5 seconds, 10 second.

You should master sports skills scientifically, otherwise it will be harmful to your health!

(You can directly match the program in the G-Motion APP to perform Kegel exercise and keep exercising three times a day. )

The duration of each contraction is not less than 3 seconds.

Relax for 2-6 seconds.

Three times a day

15- 30 minutes each time

Or 150-200.

Precautions:

1. Make sure your bladder is empty before you start exercising. This is very important. Otherwise, pain and urine leakage may occur during exercise.

2. You can train on your back, with your back flat, your arms on your stomach or your sides, your knees slightly bent together, and your head kept flat to avoid pulling your neck.

3. Focus on tightening pelvic floor muscles and relaxing muscles in hips, thighs and abdomen.

4. Slowly contract and tighten the pelvic floor muscles as long as possible, that is, do levator ani exercise, relax after 5 seconds each time, and tighten again after 10 seconds, and put them into a group. Do it continuously 15-30 minutes, 2-3 times a day.

5. Be sure to breathe smoothly and don't hold your breath. Smooth breathing will help you relax and give your pelvic floor muscles full exercise.

6. If you feel pain in your back or stomach after completing a group of exercises, then your exercise is incorrect.

7. Increase the difficulty in the later stage and do it together with hip lifting.

Step 3: Persist.

For people who leak urine, it usually takes 6-8 weeks to get obvious results.

If you stop training, the symptoms will reappear, and you should persist in lifelong exercise.

Let's start now.