Pelvic floor exercise (petua untuk kempiskan perut juga)

(Atau nama lain nya senaman kemut)
just read about it..so i think its good and easy to do it :)

Pelvic floor exercises are sometimes called Kegel exercises, after the obstetrician who developed them. Another name for the exercises is pelvic floor muscle training (PFMT). can try search the video at youtube

1. Identify the muscles
First you need to find your pelvic floor muscles.

Try to tighten your lower muscles and around your back passage and lift up, as if you’re stopping yourself passing water and wind at the same time.

A quick way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet. Don’t do this regularly because you may start retaining urine.

Once you've found the muscles, make sure you relax and empty your bladder completely.


2. Contract the muscles correctly
The movement is an upward and inward contraction, not a bearing-down effort.

When you first start the exercises, check that you are doing them correctly. Put your hands on your abdomen and buttocks to make sure you can’t feel your belly, thighs, or buttocks moving.

Don't hold your breath. You should be able to hold a conversation at the same time, or try counting aloud while you're doing the exercises.

Don't tighten the tummy, thigh or buttock muscles - you'll be exercising the wrong muscle groups.

Don't squeeze your legs together.


3. Fast and slow contractions
You need to train your pelvic floor muscles through repetition, in the same way as you would train a muscle group at the gym.


Slow contractions
Slow contractions help to increase the strength of your pelvic floor. They help your muscles to hold back the urine.

Lift your pelvic floor muscles to a count of ten.

Hold the muscles tight for 10 seconds.

You may find at first that you can only hold the contraction for one or two seconds, so concentrate on lifting your muscles and holding the contraction for as long as you can.

Gradually increase the time until you reach 10 seconds.

Relax your muscles and rest for 10 seconds.

Repeat the contractions up to 10 times.


Fast contractions
Fast contractions help your pelvic floor to cope with pressure, for example when you sneeze, cough or laugh. This works the muscles that quickly shut off the flow of urine.

Lift your pelvic floor muscles quickly.

Hold the contraction for one second.

Relax the muscles and rest for one second.

Repeat the contractions 10 times.

Untuk kempiskan perut-
1-Kemut kuat2 sambil kempis kan perut.
2- Tahan napas skit..pastu lepas slow2
3- Ulang banyak kali
4- Boleh2 buat bila2 masa
Bagus utk wanita dan lelaki dan utk kempiskan perut anda yg boroi tu hehe..