Problems with the pelvic floor muscles may seriously affect the quality of life, especially those suffering from urinary incontinence and pain. According to the National Association for Continence, more than 25 million adults in the United States experience short-term or chronic urinary incontinence, and specific exercise training can help resolve problems. According to Fit& Well, physical therapy physician Leanne O 'Brien said that we should all train the pelvic floor muscles like body activities, seeking to prevent disease rather than waiting until something goes wrong before reacting. After menopause and cessation, women are more likely to develop urinary incontinence, so pelvic floor muscle training is very important, and men will encounter this problem in their later years, so it is suitable for training regardless of gender.

Vernie said that the pelvic floor muscles work with other surrounding muscles. If the gluteus or abdominal muscles are weak, the pelvic floor muscles need to double their strength. She had a patient who was told to exercise the pelvic floor muscle after surgery, but the patient's pelvic floor muscle was very strong without training, which means that the pelvic floor muscle needs to work very hard to help the weak abdominal muscles and gluteus muscles. If the abdominal muscles and gluteus muscles can be properly trained, it will also help the pelvic floor muscles. The following are three related trainings. Lieni recommends that symptomatic people perform 2 to 3 exercises a week, and no symptoms should occur during the process.

1. Squeeze and lift exercise (Squeeze and lift)

As long as the training is correct, the pressure exercise can effectively strengthen the pelvic floor muscles. Lioni said, imagined that she was stopping her bowel movements or avoiding farting, trying to squeeze her inside and lift her straightener. Pressure for 10 seconds and relax for 5 seconds, repeat for 10 times.

2. Squat (Squat)

Velnet said that squats to the gluteus muscles and extend the pelvic floor muscles are easy to train the gluteus muscles, abdominal muscles and pelvic floor muscles. In the standing position, open the feet as wide as the shoulders, with the toes facing forward or slightly outward, then squat down, keep your chest straight, lower your hips, keep your thighs parallel or close to the ground, drive up from the foot to push back to the standing position, repeat the above actions 8 to 12 times. Once you can complete 12 times confidently, you can add a kettle or kettle to the height of your chest.

3. Tabletop toe tap

Velveni said that strengthening the lower abdominal muscles also has benefits for the pelvic floor muscles. When the pelvic floor muscle is activated, the abdominal muscles will also be activated, and vice versa. First, lie flat with your face facing up, bend your knees 90 degrees and lift your legs, keeping your calf parallel to the ground, and lightly tilt one foot down the floor, then lift it back to the original position, and switch the other foot down to the floor and then retract it. Repeat 8 to 15 times to ensure that you have enough challenge until the core muscles are tired and you can't rest in a maintenance position.