Bed anal lifting exercise
Lying flat on the bed, contracting your abdomen, and lifting your anus when you feel your lower back pressing against the bed surface can achieve good exercise results. It is recommended to practice every other day, in 3-5 groups of 8-12 each time. Persistence will yield results. If you have the conditions to go to the gym, you can choose a leg clipper to practice.
Supine push chair method
Lie on your back, place your heels on the swivel chair, push the swivel chair away from your body until your legs are straight, raise your hips until your back is completely off the ground, ensure that your shoulders are in a straight line with your heels, use the strength of your hips and heels to hook the swivel chair back towards your body, stop when your knees are at 90 degrees (keep your hips up), and slowly restore. Repeat 12 times, taking a 1 minute break, and do it three times. Sexual health consultation and treatment WeChat signal: xjkzxzl
Lunge squat
This method is effective for the exercise of the medial thigh muscles, quadriceps femoris, and gluteus muscles. The key to movement is balance and standardization. The weight used ranges from light to heavy, and the walking distance can be 10-20 steps per group, 2-3 groups per time.
Narrow station squat
Stand slightly narrower than your shoulders, toes forward, and squat down. People with poor ankle flexibility tend to lift their heels when squatting. At this time, they can wear special weight lifting shoes or place a 1-2 cm thick wooden bar or barbell under their heels. Note that the cushion should not be too high, otherwise it will damage the stability of the movement, and it is easy for the body to lean forward during squatting.
Women can also exercise
The above methods for men to exercise their love muscles are not exclusive to men. These methods can also be used by female friends, and can also play a role in exercising their love muscles, making it easier to experience orgasms and feel better sexually.
Women's exclusive exercise method
Although women can also exercise using men's methods, there is one method that is exclusive to women, which is pudendal ball. Private and tight dumbbells: Through a combination of two lightweight and heavy-duty dumbbells, combined with a customized advanced training course, help women find the most suitable pelvic floor muscle training method for themselves, in an easy and effective pelvic floor muscle training