For young women, daily exercise can keep them in relatively good shape. Of course, many women exercise for this. However, in the process of exercising, in addition to paying attention to the beauty of appearance, for women, there is another part that needs special attention, that is, the pelvic floor muscles. Exercising the pelvic floor muscles is very important for women's fitness, very important!

Why did you say that? Although the pelvic floor muscles don't contribute much to the appearance, they can actually affect women's health and quality of life. Pelvic floor muscle relaxation can lead to a series of problems, such as leakage of urine, prolapse of uterus and internal organs, etc., which will seriously affect women's health and life.

The problem of uterine prolapse seriously affects the quality of life and also affects health. It takes about two years from disease discovery to surgery. The most obvious manifestation is leg weakness, which is caused by lack of exercise. Of course, the reason for the lack of exercise is not that she doesn't want to do it, but that it is really inconvenient. Not to mention exercise, her uterus would fall out when she walked, so in order to improve this phenomenon, she finally chose surgery.

Speaking of which, if you don't pay attention to the problem of uterine prolapse, you may feel far away from you, but when you pay attention, you will find that the probability of this problem happening is not low, even some three. It occurs in women in their forties, and one of the main causes of uterine prolapse is relaxation of the pelvic floor muscles.

How to exercise the pelvic floor muscles?

Of course, after understanding the causes and hazards of pelvic floor muscle relaxation, what we need to do is to protect the pelvic floor muscles. There are many solutions to the problem, but among these methods, the most fundamental is to strengthen the training of the pelvic floor muscles, so as to play a preventive role, not a post-event remedy.

1. Raise anus

In fact, we are all doing this exercise. Simply put, it is the exercise you need to do when you want to go to the toilet but can't find it. The great thing about this exercise is that it can be done anytime, anywhere without being noticed. Exercising consciously, then, in order to be more efficient during your workout, there are a few key points you need to keep in mind:

The duration of each contraction is not less than 3 seconds, 15-20 minutes each time, 2-3 times a day

2. Glute bridge

Speaking of the hip bridge, friends who like sports should be familiar with it. Although the glute bridge is a classic exercise for the glutes, it also stimulates the core muscles and pelvic floor muscles during the movement. If you feel that the levator ani exercise is boring and can't stick to it, you can also exercise through the glute bridge.

The key points of this exercise are as follows: Lie on your back, legs bent, knees slightly apart, feet on the ground, upper back and head support body, arms by sides, hips slightly sinking, maintain body stability, tighten abs, tuck in Tighten your hips and lift up until your thighs are in the same plane as your torso.

When the movement reaches the top and stops for a while, actively contract the hip muscles. If you can add the levator ani exercise, the pelvic floor muscles will be better exercised, and then actively control the speed to slowly recover. During the recovery process, be careful not to let the buttocks sit on the ground, and always Keep your hip muscles tight.

3-5 sets of 15-20 reps, 2-3 workouts per day

3. Glute and Core Training

The above two movements are more suitable for the elderly, of course, young friends are also suitable, but because young people have more training movements to choose from, and the purpose of training is also different, because young women are more concerned about their body shape. Well, in addition to the above two movements, young women can also effectively stimulate the pelvic floor muscles through hip and leg training (squats and various variants) and core movements. There isn't much specific action here. Speaking of which, we can also easily find equivalent training movements. Of course, long-term persistence is required to get a good training effect.

Summary: Pelvic floor muscle training is important and important for women, and the training is not difficult. As long as you do it consciously, you can effectively exercise the pelvic floor muscles in daily life and prevent the relaxation of the pelvic floor muscles. The most important thing is to pay attention, not to fix the problem after it happens.