How to do squat exercises

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How to train your pelvic muscles

The pelvic floor muscles tighten around your urethra, vagina and rectum so you can hold on to urine, a fart, feces and get the most out of your sex life. Pelvic floor muscles are lean muscles that can be trained.

How to

Squeeze the pelvic floor muscles without tensing the abdominal muscles, buttocks or thighs.

Squeeze at the rectum as if holding a fart. Do not suck your stomach in or breathe.

  • Hold on to a pinch for 5-10 seconds
  • Feel free to make 10 pinches.
  • Take a break and make 10 more.
  • Remember your squeezing exercises daily

If you can not feel your cramps at first, do not worry. When the pelvic floor becomes strong again, you will feel that you are pinching. So be patient.

By editorial staff

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