Four exercises plus Kegel exercises can effectively strengthen pelvic floor muscles

 Four exercises plus Kegel exercises can effectively strengthen pelvic floor muscles

Pelvic floor muscles refer to the muscles that close the pelvic floor. This group of muscles is like a sling net. The urethra, bladder, vagina, uterus, rectum and other viscera are tightly held by this net, so as to maintain their normal position in order to perform their functions. Many female runners have weaker pelvic floor muscles, which will affect running training to a certain extent.

First of all, I will introduce the Kegel method, which was invented by Dr. Arnold Kegel, an American psychologist. The name of the training is also based on his name. Kegel exercises are mainly about contraction and relaxation of pelvic floor muscles, first contraction for 3 seconds, then relaxation for 3 seconds. With other training, pelvic floor muscle strength can be effectively improved.

1. Squatting

Stand with feet slightly wider than shoulders, toes slightly open outward, hands clasped in front of the chest. Keep your hips down, your back straight, and make a squat position. Then stand with your legs straight, tighten your pelvic floor muscles and do Kegel exercises. Repeat like this.

2. Open-close Jump

Stand with feet together, hands on both sides of the body. Then, swing your arms in the air and jump your feet to both sides of your body. After the feet are separated and landed, Kegel exercises are performed to contract and relax the pelvic floor muscles several times.

3. Push-ups

Hands and toes on the ground, supporting the body, hands located directly below the shoulders, the back of the body to maintain a straight line. Bend your elbows and sink your body. In the process of lifting your body up, do Kegel exercises, and force the pelvic floor muscles. Repeat 10 to 12 times.

4. Button Bridge

Lie flat on the ground, knees bent, feet completely close to the ground, arms naturally on both sides of the body. Then tighten the hip and hamstring muscles and lift them upward. After reaching the highest point, pause for a few seconds, retract and release the pelvic floor muscles, and then resume the original posture.

Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396