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5 best exercises for pelvic floor muscles as Kegel exercises
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According to Mary Jane Minkin, a health expert at Yale University, the Kegel exercise is still the best fish for your pelvic floor muscles. http://soulbookmark.com/story.php?title=vitiligo-miracle-review-|-is-david-paltrow-scam
However, some pilates and other exercises are also considered to have the same effect as Kegel exercises .
If you do not like to practice Kegel exercises, you can set the following five actions to improve the health of the pelvic floor muscles. Healthy pelvic floor muscles will work to prevent urine incontinence (especially when sneezing), stable menstrual cycle and increase feelings of sex .
1. Plank pose
5 best exercises for pelvic floor muscle exercises like Kegel 1
- Lying face down and then lift your body up to make a push position.
- Straight arm to the wrist and shoulders straight.
- Stock, hips and legs form a straight line to avoid sagging hips down to the floor.
- Tighten abdominal muscles. Hold this position for 30 seconds to a minute.
- Repeat 2-3 times.
2. Rotate hips figure 8
5 best exercises for pelvic floor muscle exercises like Kegel 2
- Lie on your back with your feet hip-width apart and your hands on the floor to direct.
- Lift your hips off the floor, keeping shoulder to the ground as the bridge position.
- Then use the hips to draw the figure 8 in the air. Lowering the spine by lowering the floor.
- Repeat 2-3 times, each 8 beats.
3. Raise legs
5 best exercises for pelvic floor muscles as Kegel exercises 3
- Lie on your back, straight legs close together, arms entwined tucked under your back.
- Improve foot two feet up off the floor, pause.
- Then lift up too high leg until they form a right angle with the hip in a few seconds and then hold back original position.
- Repeat 2-3 times for 10 beats.
4. Gestures "4 foot"
5 best exercises for pelvic floor muscle exercises like Kegel 4
- Fight 2 hand so that the wrist straight shoulders and knees directly below your knees on the floor.
- Putting forward his right hand while his left leg stretched out behind.
- Put both hands and feet of its original position, then repeat with the left hand and right leg.
- Continue alternating arms and legs while keeping your abs tight and try not to move the body.
- Doing so 2 times, each time 10-12 beats per side.
5 best exercises for pelvic floor muscle exercises like Kegel 5
- Stand with feet wider than hip.
- Bend your knees and squat down as if you're sitting in a chair until thighs parallel to the floor.
- Keep your abdominal muscles tighten and body as straight as possible, not exceeding knees toes.
- Stand back up to starting position and repeat.
- Do 2-3 times per 12 beats.
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