How to train your pelvic floor muscles?

The pubococcygeus muscle, which lines the bottom of the pelvis, is like a trampoline in the perineal area, which supports all the pelvic organs (urethra, bladder, intestines), ensuring their proper functioning.



Not only in sports, fitness and bodybuilding, but also for an ordinary person, it makes sense to take care of the good condition of the pelvic organs. A significant role in this is played by strong pelvic floor muscles, which, by the way, are extremely necessary for everyone for the quality and completeness of intimate life...

How to train this muscle, which is so unobvious for an athlete? And in general: is it amenable to physical activity? In this article we will tell you how to train the pelvic floor muscles, but let's first find them in our body. To feel the object we need in your body, try to stop the stream while urinating with some effort given to us by Mother Nature. What is tensed at the same time is what is sought. And the effort that you made is the main method of training.



The task of strengthening the pubococcygeus area is solved by sequentially compressing and relaxing it. The advantage is that there is no need to go to a gym or fitness center for this. You can perform these manipulations while standing, or while walking, sitting in a car or behind an office chair. Start with 10 repetitions 2-3 times every day. Gradually increase the number of repetitions. This action should quickly become a habit. An important point: do not allow contractions of the abs, buttocks and thighs when performing the exercise. A couple of months of such manipulations are enough to develop the ability to do up to three hundred contractions in one approach. Gradually, you can move on to static compression of the muscles and fixing them in this state for ten, twenty, thirty seconds. During these “secret” workouts, do not forget about rest. This is especially true for static fixations. Let your pelvic floor muscles recover between sets. Relax it for the same period of time as you held the tension.

It makes sense to continue training right during urination! Stop the stream three to five times while urinating.