1. Standing exercises
Do an action similar to holding your urine. First, stand with your legs apart, contract the muscles on both sides of your hips, bring your thighs together, and turn your knees outward, then contract your sphincter to move your vagina upward. Through patient practice, we can learn to distinguish the relaxation and contraction of vaginal and anal sphincter, and improve the relaxation state of vagina. Stick to 15 minutes every day for a period of time, and you will see the effect.
Step 2 consciously hold your urine
When defecating, consciously hold your urine for a few seconds, interrupt urination, and then continue to urinate after a pause. Repeatedly, after a period of exercise, the tension of muscles around the vagina can be improved.
3. Do more levator ani exercises.
Often doing levator ani exercises can exercise pelvic muscles well, but modern people are busy and have no time to do it. It doesn't matter. When you feel comfortable, you can hold the stool and do anal exercises. Of course, you can't hold your stool for too long, otherwise it will lead to difficulty in defecation and constipation.
4. Horizontal movement
Warm-up action: put your hips on the edge of the bed, lie on your back next to the edge of the bed, keep your legs straight and suspended, don't touch the ground, and hold the edge of the bed with your hands to prevent slipping. Exercise essentials: keep your legs together, keep your knees straight, slowly lift up and lean up. When your legs are raised above your body, hold your legs with both hands, let them lean against your abdomen and keep your knees straight. Then, slowly put it down and return your legs to their original positions. Repeat this six times and keep exercising every day.
Walking and exercising
You can also do yin-shrinking exercise when you walk. The specific method is: consciously tighten the muscles of the inner foot and perineum, then relax and repeat the exercise.
Persistence is the most important thing. Persistence will definitely achieve the result you want. Let's go