The Kegel exercise, also known as the pelvic exercise, was published in 1948 by Dr. Arnold Kegel in the United States and is performed by repetitively scaling part of the pelvic muscles (now commonly known as the “Kegel muscles”). Tools have been invented to assist with this exercise, but many are ineffective. Kegel exercises are often used to reduce urinary incontinence, postpartum incontinence in women, and to reduce premature ejaculation in men. Kegel exercises are designed to increase muscle tone by stretching the pubococcygeus caudalis muscle in the pelvic floor. Kegel exercises are a prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses such as those caused by late pregnancy and childbirth. Chinese name Kegel motion Foreign name Kegel motion Exercise method Lie flat on your back with your knees bent. Use to prepare the pelvic floor for physiological stresses such as those caused by late pregnancy. Kegel exercise is considered a good treatment for vaginal prolapse and prevention of uterine prolapse in women, and for prostate pain, BPH and prostatitis in men. Kegel exercises are also helpful in treating urinary incontinence in both men and women. Kegels can also improve sexual satisfaction and help reduce early ejaculation. Movements performed with the pubococcygeus tailbone muscle include interrupting the flow of urine and stopping defecation by retracting the anus. Repetition of these muscle movements strengthens the pubococcygeal muscle. The slowing or interruption of urine flow can be used as a test to correct pelvic floor motor skills, but should not be used as a routine to avoid urinary retention. Exercise method editor 1, standing, arms crossed over the shoulders, toes at ninety degrees, heels inside the same width as the armpit, clench hard. Hold for five seconds, then relax. Repeat this action more than twenty times. 2, simple pelvic floor muscle exercises can sometimes be carried out to contract five seconds, release seconds of regular, when walking, when riding in the car, when the office can be carried out. The second stage is efficient daily self-training: 1, lying flat, knees bent. 2. Contract the muscles of the buttocks and lift the anus upward. 3. Close the urethra, vagina and anus tightly (they are supported by the pelvic floor muscles at the same time), which feels like an urge to urinate, but you cannot go to the toilet and need to close the urine. 4. Imagine that you are using your vagina to attract something, such as a stuffing or a penis. Imagine lifting from the entrance of the vagina, then gradually rising along the vagina and supporting it for 3 seconds. Repeat 10 times as a group, gradually increasing to 25 times a day for 3 or more groups. You can also check the effectiveness of this process by inserting your fingers into the vagina. 5. Make the vagina descend, as if you were pushing something out of it. Repeat 10 times as a group of 3 or more groups per day, gradually increasing to 25 times per group. 6. Keep the pelvic floor muscles contracted for five seconds, then slowly relax, and after five to ten seconds, repeat the contraction. 7, the whole exercise, breathing as usual, keep the rest of the body relaxed. You can touch your abdomen with your hand, if there is a tightening of the abdomen, the exercise muscle is wrong.