In recent years, Kegel exercises have attracted much attention due to their effectiveness in exercising pelvic floor muscles. Many people hope to improve urinary incontinence and enhance their quality of sexual life through this type of exercise. So, how to do the popular Kegel exercise online? Below, we will provide a detailed introduction to help you easily master this effective exercise method What is Kegel exercise

Kegel exercise, also known as pelvic floor muscle training, is a method of strengthening pelvic floor muscles by contracting and relaxing them. This exercise was originally invented by American doctor Arnold Kegel and is mainly used to treat female urinary incontinence. Nowadays, it has become a widely popular exercise method worldwide How to do Kegel exercise? Detailed Tutorial

Here is a simple Kegel exercise tutorial to help you start exercising:

1. Find pelvic floor muscles: First, you need to find your own pelvic floor muscles.. During urination, try to interrupt the flow of urine, and the muscle that you feel contracting is the pelvic floor muscle
2. Relaxation and contraction: After finding the pelvic floor muscles, first relax them, then slowly contract and maintain the contracted state for 3-5 seconds
3. Breathing: During exercise, maintain normal breathing and do not hold your breath
4. Repeat: Repeat 10-15 times per exercise, 3-5 sets per day
5. Gradually increase intensity: As the exercise progresses, the contraction time can be gradually increased and extended to more than 10 seconds.

Precautions for Kegel Exercise

When performing Kegel exercises, the following points should be noted:

• Perseverance: Kegel exercises require long-term persistence to see results.
• Avoid excessive exercise: Excessive exercise may lead to pelvic floor muscle fatigue and even injury.
• Correct posture: Maintain the correct posture during exercise and avoid involvement of other parts of the body.
• Consult a professional: If you have specific health issues, it is recommended to consult a doctor or physical therapist before starting exercise.

The benefits of Kegel exercise

Kegel exercise not only helps improve urinary incontinence, but also has the following benefits:

• Enhance pelvic floor muscle strength: Improving pelvic floor muscle strength can help prevent urinary incontinence and improve sexual quality of life.
• Improving sexual function: Enhancing the contraction ability of pelvic floor muscles can help improve sexual pleasure.
• Relieve lower back pain: Strengthening the pelvic floor muscles can help alleviate lower back pain caused by pelvic floor muscle weakness. In short, Kegel exercises are a simple and effective exercise method that can help improve the health of your pelvic floor muscles. Through the detailed tutorial in this article, I believe you have gained a clear understanding of how to perform Kegel exercises. Now, let's start exercising together and enjoy a healthy life