Pelvic floor muscle dumbbell exercises several movements at once

It is generally recommended to choose 3-5 targeted movements for pelvic floor muscle dumbbells during each training session. Pelvic floor muscle exercise needs to balance contraction intensity, endurance training, and coordination. Common movements include Kegel basic contraction, stair step contraction, rapid contraction, reverse Kegel, bridge support, etc. When using dumbbells for assistance, resistance can be increased, but the number of movements and weight should be adjusted according to individual muscle strength levels.

Basic training can start with Kegel contraction combined with dumbbells. Place the dumbbells in the lower abdomen in a supine position and gently lift them up by contracting the pelvic floor muscles. Each group should maintain this position for 5-8 seconds. Ladder style contraction is suitable for mid-term trainers, gradually increasing the contraction force in three stages, and gradually loading with dumbbells of different weights. The rapid contraction movement focuses on explosive power and is suitable for improving postpartum urinary incontinence. Use the lightest dumbbells for quick retraction and extension exercises. Individuals with pelvic floor muscle hypertonic dysfunction should reduce the number of movements and prioritize relaxation training such as reverse Kegel exercises. Within 42 days postpartum or after pelvic surgery, people should avoid weight-bearing exercises and gradually introduce dumbbell assistance after muscle strength assessment meets the standard. When the pelvic floor muscles are excessively fatigued, there may be pain or bloating during urination. At this time, dumbbell training should be paused and rehabilitation physicians should be consulted.

Pelvic floor dumbbell training should be accompanied by the correct breathing pattern to avoid holding your breath and exerting force, which can lead to increased abdominal pressure. It is recommended to train 3-4 times a week, repeating a single action 8-12 times as one group, and completing 2-3 groups of each type of action. Hot compress can be applied before and after training to relieve muscle tension, and abdominal breathing exercises can improve training effectiveness. Long term dumbbell trainers should adjust their exercise plan every 2 months to prevent muscle adaptation.