PC Muscle Exercise: Is It Effective?

PC muscle, also known as the pelvic floor muscle, has a lot of scientific literature both domestically and internationally. Kegel exercises, which are commonly used in foreign countries, have been popularized for a long time. So, how do you exercise it correctly?

1 Correctly locate the pelvic floor muscle.

Stop the urine flow midway when you urinate, feel the contraction of the muscles in the perineum, this is the pelvic floor muscle. However, training during urination will weaken the strength of the pelvic floor muscles, which is contrary to the training goal. Therefore, you must empty your bladder before each training, and do not train while urinating.

2 Exercise method of the pelvic floor muscle

1 Contract your pelvic floor muscles for 5 seconds. If you are just starting out, this is a great exercise. You don’t want to damage the muscles because of prolonged contraction. If 5 seconds is too long for you, you can only contract for 2-3 seconds.

2 Relax these muscles for 10 seconds. Ideally, you should rest your pelvic muscles for 10 seconds before each repetition. This time is enough for them to relax and avoid injury. Count to 10 before starting the next repetition.

3 Repeat the practice 10 times. If you start by contracting the muscles for 5 seconds and then contracting for 5 seconds, relaxing for 10 seconds, and repeating 10 times, this can be considered one set of Kegel exercises (one set at a time). You should do 3-4 sets of such exercises a day, but don’t do more.

4 Establish a goal of contracting your pelvic floor muscles for 10 seconds. Each week you can increase the number of seconds you contract these muscles, but you don’t need to contract for longer times or do more sets at a time. Once you reach 10 seconds, stick with it, you can continue to do a set of 10 seconds contraction 10 seconds rest exercises, 3-4 times a day.