If you train your pelvic floor early on, you will have far fewer worries about your health later on. What makes pelvic floor training perfect for everyday fitness: It trains not only the pelvic floor but also the stomach, legs and buttocks, as well as general fitness.
Modern Pelvic Floor Training
Modern pelvic floor training not only includes the muscle groups that lie in the pelvic floor. Of course, primarily the sphincters and pelvic muscles are trained. The training should prevent these muscles from regressing. Especially after giving birth or during the menopause, the failure of these small but important muscle groups is often responsible for incontinence and other problems. If you train them early, you prevent problems. However, the exercises also work the thighs and glutes, so it's perfect for keeping the female body in shape.
Pelvic Floor Exercises
An exercise is performed on a stool or chair. Sit up straight and tense the sphincter muscle several times, each time for about five to eight seconds. After 10 reps, stand up straight. Spread your legs, then bend them slightly at the knees. Then try pulling the pelvic floor muscles and sphincters up eight times. For the next exercise, stand up straight again. Place your hands flat on your buttocks and contract your pelvic floor muscles.
The hands on your butt should be careful not to tense your glutes instead, which also has an effect, but a different one than what you want. Now you lie on your stomach. One leg is bent. Alternately tense your buttocks, pelvic floor muscles and abdominal muscles. Hold for three seconds each and repeat ten times. Now lie on your back and bend your legs. As you exhale, lift your buttocks up. Now all the muscles in your stomach and buttocks are tense. Try to hold the position ten times for at least ten seconds.
.jpeg)
.jpeg)
No comments:
Post a Comment