How to Properly Train Pelvic Floor Muscles

Proper training of the pelvic floor muscles plays a crucial role in maintaining women's health, especially after the age of 35. Many women face problems related to vaginal wall prolapse, which can cause discomfort. However, regular exercises can significantly improve the condition of the pelvic floor muscles and prevent these issues.

1. How to Properly Identify Pelvic Floor Muscles?

Before starting the training, it's important to understand which muscles need to be trained. Try the following exercise: during urination, try to stop the process. If you succeed, it means you're contracting your pelvic floor muscles correctly. You should also feel the contraction when inserting a finger into the vagina. This will help you identify the correct muscles to train.

2. Preparation for Training

Before starting the training, make sure to empty your bladder. This will help avoid discomfort during the exercises. Exercises can be performed in any comfortable position — standing or lying down. The key is to feel comfortable.

3. How to Properly Perform Exercises?

• Relaxation of Muscles: Ensure that the abdominal, buttock, and thigh muscles are completely relaxed. The contraction of only the pelvic floor muscles is key to successful training.
• Breathing: Do not hold your breath during exercises. Try to relax as much as possible to get the best results from the exercises.
• Exercise Frequency: For good results, it is recommended to train 3-4 times a day. Start with 5-10 repetitions and gradually increase the number of sets.

4. Variety of Training Regimes

To make the training more effective, you can use different contraction modes:

• Short, Fast Contractions: Contraction for 5 seconds followed by rest.
• Long, Slow Contractions: Contraction for 10 seconds followed by rest.
• Gradual Increase in Contraction Strength: Gradually increase the strength of the contraction and slowly relax the muscles.

5. Advanced Exercises for Experienced Women

Once you've learned how to properly contract and relax the pelvic floor muscles, you can move on to more advanced exercises. These may include exercises that involve contracting the anal muscles, which enhances the effectiveness of the training.

6. Using Pelvic Floor Trainers

To improve results, vaginal trainers can be used. However, this is not recommended at the initial stage when you're just learning the technique of pelvic floor muscle training.

Conclusion

Training the pelvic floor muscles is essential for maintaining health and preventing many gynecological problems. Follow these simple guidelines, and you will feel improvements in your well-being.

Remember, consistency and correct execution of exercises are the key to success!