Exercises for the muscles of the pelvic floor

With age, muscle tone significantly weakens. And for the proper functioning of the internal organs it is very important that the pelvic floor musculature and the press be sufficiently developed and can perform its primary function - supporting the abdominal organs. Exercises for the muscles of the press and the pelvic floor will help women recover after carrying the child. They will also allow you to significantly lose weight. The following training complex can be used by both women and men. The last such training will help to cope not only with the lowering of the pelvic organs, but also with such an unpleasant illness as prostatitis.

Where to do it? Perform exercises for the pelvic floor muscles easily anywhere. The main thing is to do them regularly, at least five minutes. Side effects in the implementation of these exercises have not been identified. With constant training significantly increases muscle tone, which improves the work of the stomach and intestines. Accelerated blood circulation in the small pelvis, which prevents the uterus from descending and leads to a reduction in menstrual pain in women. These exercises for the muscles help prevent premature ejaculation in men. They contribute to the normalization of the prostate gland. With prolonged and constant training, the erection improves significantly.

Among the positive aspects, it should be noted the positive impact on the work of the bladder. Regular exercises will help strengthen the tone of this body. They can prevent urinary incontinence, especially in old age.

How to Exercise

Perform this complex can be lying, sitting and even standing. You should take a comfortable position and strongly strain both the urethra and anus muscles. It is necessary to sustain such a state of muscles, mentally counting to 10-15. The rest of the musculature of the body should not be involved. Only the pelvic muscles work. Practice doing the exercise correctly in front of the mirror. Later, when everything will turn out, it will be possible to do so even in public places. No one will notice that a person is practicing alongside.

Straining muscles is the same as during restraining urination or feces. Do not do muscle exercises with the opposite, pushing action. The bladder before training should be empty - so it is easier to train.

After compressing the pelvic floor muscles, they should be relaxed for a short time. And then again strain for 10-15 seconds. Performing exercises for the muscles of this area, you need to monitor the correct, deep breathing. It should be smooth, even. It is not necessary to detain him. You can not move while doing the exercise. The body is fixed in one pose. Exercises for the muscles of this area should be performed for at least five minutes.

What additional movements can be performed? In addition, you can help strengthen the pelvic floor muscles with other training. For example, you can work on the abdomen. Exercises for the lateral muscles of the press can also help the cause. This, for example, the usual body lifts from a sitting or lying position. The exercise "bicycle" is also suitable, when, lying on your back, you perform alternately lifts of bent legs with an elbow touching the knee.