Guide on how to train the pelvic muscles

Before starting training, it is recommended to consult with a specialist to take into account
individual characteristics and possible contraindications.
To train the pelvic muscles, you can perform the following exercises:
* Basic Kegel exercise: Sit or lie down in a comfortable position. Tighten your pelvic floor
muscles as if you were trying to stop the flow of urine. Hold the tension for 5 seconds, then
relax. Repeat the exercise 10 times.
* Kegel exercise with raises: Start with the basic position of the Kegel exercise. Tighten your
pelvic floor muscles, gradually increasing the tension, as if you were climbing stairs. Then
gradually release the tension. Perform 5–10 of these “lifts.”
* Kegel exercise with hold: Tighten your pelvic floor muscles as in the basic exercise and hold
them tight for as long as possible. Try to hold the tension for at least 10 seconds. Repeat 5 times.
* “Happy Baby”: Lie on your back on a flat and comfortable surface. Slowly tilt your pelvis
toward 12 o'clock, pulling and squeezing your pelvic floor muscles as if you were trying to lift
your bladder up toward your belly button. The lower back is pressed against the floor.
* “Roll”: group, pull in your abdominal muscles and, maintaining this strength, roll, touching
your shoulder blades to the floor, and then return back. Try to perform the exercise smoothly.
It is important to perform the exercises regularly and gradually increase the complexity and
duration of the exercises.