Пульсация.
The task is to sharply and rapidly contract and relax the PC muscle.
Sharply contract them and hold for 5 seconds.
After that, relax for 5 seconds as well.
Repeat 5-10 times and gradually increase the number of repetitions.
Мигание.
The muscles of the vagina and anus are involved.
Alternately contract and relax the PC muscle for 5 seconds,
simulating a wave-like movement.
Gradually increase the duration up to 20 seconds.
Выталкивание.
Empty the bowels.
Assume a comfortable position,
relax the body, and start pushing.
Удерживание.
On the inhale, squeeze the needed muscles as hard as possible.
Hold for 6 seconds, gradually relax on the exhale.
Repeat 5–6 times.
Relaxation.
Similar to the previous exercise, but on the exhale, sharply relax the muscles as if pushing out the air.
Half bridge.
Lie on your back.
Place your feet on the floor, bend your knees.
Shoulders and feet remain on the floor.
Raise your pelvis high, hold at the top for 10 seconds, return to the starting position.
Repeat 10–20 times.
Samba.
Stand straight, place your palms on your thighs,
and spread your legs shoulder-width apart. Move your hips side to side,
slightly bending your knees.
At the extreme points, strongly contract the pelvic muscles and relax them when moving to the center.
Repeat 25 times.
The task is to sharply and rapidly contract and relax the PC muscle.
Sharply contract them and hold for 5 seconds.
After that, relax for 5 seconds as well.
Repeat 5-10 times and gradually increase the number of repetitions.
Мигание.
The muscles of the vagina and anus are involved.
Alternately contract and relax the PC muscle for 5 seconds,
simulating a wave-like movement.
Gradually increase the duration up to 20 seconds.
Выталкивание.
Empty the bowels.
Assume a comfortable position,
relax the body, and start pushing.
Удерживание.
On the inhale, squeeze the needed muscles as hard as possible.
Hold for 6 seconds, gradually relax on the exhale.
Repeat 5–6 times.
Relaxation.
Similar to the previous exercise, but on the exhale, sharply relax the muscles as if pushing out the air.
Half bridge.
Lie on your back.
Place your feet on the floor, bend your knees.
Shoulders and feet remain on the floor.
Raise your pelvis high, hold at the top for 10 seconds, return to the starting position.
Repeat 10–20 times.
Samba.
Stand straight, place your palms on your thighs,
and spread your legs shoulder-width apart. Move your hips side to side,
slightly bending your knees.
At the extreme points, strongly contract the pelvic muscles and relax them when moving to the center.
Repeat 25 times.
