{"id":12421,"date":"2026-03-18T10:45:54","date_gmt":"2026-03-18T02:45:54","guid":{"rendered":"https:\/\/shefmon.com\/?p=12421"},"modified":"2026-03-18T10:45:54","modified_gmt":"2026-03-18T02:45:54","slug":"pelvic-floor-muscle-trainer-a-step-by-step-guide-to-effective-pelvic-exercises","status":"publish","type":"post","link":"https:\/\/shefmon.com\/ja\/pelvic-floor-muscle-trainer-a-step-by-step-guide-to-effective-pelvic-exercises\/","title":{"rendered":"\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30ca\u30fc\uff1a\u52b9\u679c\u7684\u306a\u9aa8\u76e4\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u30b9\u30c6\u30c3\u30d7\u30d0\u30a4\u30b9\u30c6\u30c3\u30d7\u30ac\u30a4\u30c9"},"content":{"rendered":"<p data-start=\"83\" data-end=\"668\"><a href=\"https:\/\/shefmon.com\/beauty-machines\/emslim\/\" target=\"_blank\" rel=\"noopener\">\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30ca\u30fc<\/a> 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data-end=\"2652\">3\uff0e\u52b9\u679c\u7684\u306a\u9aa8\u76e4\u5e95\u7b4b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u30b9\u30c6\u30c3\u30d7\u30d0\u30a4\u30b9\u30c6\u30c3\u30d7\u30ac\u30a4\u30c9<\/h2>\n<p data-start=\"2654\" data-end=\"2736\">\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30ca\u30fc\u3092\u6b63\u3057\u304f\u4f7f\u7528\u3059\u308b\u3053\u3068\u304c\u3001\u6700\u9069\u306a\u52b9\u679c\u3092\u5f97\u308b\u305f\u3081\u306e\u9375\u3068\u306a\u308a\u307e\u3059\u3002<\/p>\n<h3 data-section-id=\"nr3o2j\" data-start=\"2738\" data-end=\"2772\">3.1 \u30b9\u30c6\u30c3\u30d71\uff1a\u521d\u671f\u8a55\u4fa1<\/h3>\n<p data-start=\"2774\" data-end=\"2800\">\u6cbb\u7642\u958b\u59cb\u524d\u306b\uff1a<\/p>\n<ol data-start=\"2802\" data-end=\"2918\">\n<li data-section-id=\"15r3gcy\" data-start=\"2802\" data-end=\"2839\">\n<p data-start=\"2805\" data-end=\"2839\">\u60a3\u8005\u306e\u72b6\u614b\u3092\u8a55\u4fa1\u3059\u308b<\/p>\n<\/li>\n<li data-section-id=\"e9tuf8\" data-start=\"2840\" data-end=\"2893\">\n<p data-start=\"2843\" data-end=\"2893\">\u75c7\u72b6\uff08\u4f8b\uff1a\u5c3f\u5931\u7981\u3001\u7b4b\u529b\u4f4e\u4e0b\uff09\u3092\u7279\u5b9a\u3059\u308b<\/p>\n<\/li>\n<li data-section-id=\"15wi9te\" data-start=\"2894\" data-end=\"2918\">\n<p data-start=\"2897\" data-end=\"2918\">\u73fe\u5b9f\u7684\u306a\u76ee\u6a19\u3092\u8a2d\u5b9a\u3059\u308b<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"2920\" data-end=\"2977\">\u3053\u308c\u306b\u3088\u308a\u3001\u500b\u3005\u306e\u60a3\u8005\u306b\u5408\u308f\u305b\u305f\u52b9\u679c\u7684\u306a\u6cbb\u7642\u8a08\u753b\u304c\u4fdd\u8a3c\u3055\u308c\u307e\u3059\u3002<\/p>\n<h3 data-section-id=\"1w3lqhs\" data-start=\"2979\" data-end=\"3013\">3.2 \u30b9\u30c6\u30c3\u30d72\uff1a\u9069\u5207\u306a\u4f4d\u7f6e\u6c7a\u3081<\/h3>\n<p data-start=\"3015\" data-end=\"3043\">EMS\u30c1\u30a7\u30a2\u578b\u30c7\u30d0\u30a4\u30b9\u306e\u5834\u5408\uff1a<\/p>\n<ol data-start=\"3045\" data-end=\"3158\">\n<li data-section-id=\"uuj0zp\" data-start=\"3045\" data-end=\"3078\">\n<p data-start=\"3048\" data-end=\"3078\">\u6905\u5b50\u306b\u697d\u306b\u5ea7\u3063\u3066\u304f\u3060\u3055\u3044<\/p>\n<\/li>\n<li data-section-id=\"19m0k0u\" data-start=\"3079\" data-end=\"3107\">\n<p data-start=\"3082\" data-end=\"3107\">\u80cc\u7b4b\u3092\u307e\u3063\u3059\u3050\u306b\u4fdd\u3064<\/p>\n<\/li>\n<li data-section-id=\"1igt3bo\" data-start=\"3108\" data-end=\"3158\">\n<p data-start=\"3111\" data-end=\"3158\">\u9aa8\u76e4\u90e8\u304c\u30c7\u30d0\u30a4\u30b9\u3068\u4e00\u76f4\u7dda\u306b\u306a\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"3160\" data-end=\"3253\">\u6b63\u3057\u3044\u4f4d\u7f6e\u306b\u914d\u7f6e\u3059\u308b\u3053\u3068\u3067\u3001\u96fb\u78c1\u6ce2\u304c\u9aa8\u76e4\u7b4b\u306b\u6b63\u78ba\u306b\u4f5c\u7528\u3059\u308b\u3002<\/p>\n<h3 data-section-id=\"1yj05ca\" data-start=\"3255\" data-end=\"3295\">3.3 \u30b9\u30c6\u30c3\u30d73\uff1a\u4f4e\u5f37\u5ea6\u304b\u3089\u59cb\u3081\u308b<\/h3>\n<p data-start=\"3297\" data-end=\"3323\">\u6700\u521d\u306e\u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u306f\uff1a<\/p>\n<ol data-start=\"3325\" data-end=\"3431\">\n<li data-section-id=\"1rwk7mb\" data-start=\"3325\" data-end=\"3362\">\n<p data-start=\"3328\" data-end=\"3362\">\u6700\u521d\u306f\u4f4e\u5f37\u5ea6\u30ec\u30d9\u30eb\u304b\u3089\u59cb\u3081\u307e\u3057\u3087\u3046<\/p>\n<\/li>\n<li data-section-id=\"1xxk45a\" data-start=\"3363\" data-end=\"3403\">\n<p data-start=\"3366\" data-end=\"3403\">\u5feb\u9069\u3055\u306b\u57fa\u3065\u3044\u3066\u5f90\u3005\u306b\u5897\u3084\u3059<\/p>\n<\/li>\n<li data-section-id=\"10u9qq1\" data-start=\"3404\" data-end=\"3431\">\n<p data-start=\"3407\" data-end=\"3431\">\u904e\u5270\u306a\u523a\u6fc0\u3092\u907f\u3051\u308b<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"3433\" data-end=\"3500\">\u60a3\u8005\u306f\u3001\u3057\u3073\u308c\u3084\u7b4b\u8089\u306e\u53ce\u7e2e\u3092\u611f\u3058\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u3053\u308c\u306f\u6b63\u5e38\u306a\u53cd\u5fdc\u3067\u3059\u3002<\/p>\n<h3 data-section-id=\"oq2von\" data-start=\"3502\" data-end=\"3546\">3.4 \u30b9\u30c6\u30c3\u30d74\uff1a\u5b9a\u671f\u7684\u306a\u30bb\u30c3\u30b7\u30e7\u30f3\u3092\u7dad\u6301\u3059\u308b<\/h3>\n<p data-start=\"3548\" data-end=\"3584\">\u6210\u529f\u306b\u306f\u4e00\u8cab\u6027\u304c\u4e0d\u53ef\u6b20\u3067\u3059\u3002<\/p>\n<ul data-start=\"3586\" data-end=\"3687\">\n<li data-section-id=\"6onwdf\" data-start=\"3586\" data-end=\"3624\">\n<p data-start=\"3588\" data-end=\"3624\">\u63a8\u5968\u983b\u5ea6\uff1a\u90312\uff5e3\u56de<\/p>\n<\/li>\n<li data-section-id=\"k3tbkc\" data-start=\"3625\" data-end=\"3656\">\n<p data-start=\"3627\" data-end=\"3656\">\u5404\u30bb\u30c3\u30b7\u30e7\u30f3\uff1a20\uff5e30\u5206<\/p>\n<\/li>\n<li data-section-id=\"1p9i4wf\" data-start=\"3657\" data-end=\"3687\">\n<p data-start=\"3659\" data-end=\"3687\">\u30b3\u30fc\u30b9\u671f\u9593\uff1a4\uff5e6\u9031\u9593<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3689\" data-end=\"3744\">\u5b9a\u671f\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u7b4b\u8089\u306e\u8a18\u61b6\u529b\u3068\u7b4b\u529b\u3092\u9ad8\u3081\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<h3 data-section-id=\"tbt476\" data-start=\"3746\" data-end=\"3778\">3.5 \u30b9\u30c6\u30c3\u30d75\uff1a\u9032\u6357\u72b6\u6cc1\u306e\u76e3\u8996<\/h3>\n<p data-start=\"3780\" data-end=\"3807\">\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u6539\u5584\u70b9\u3092\u8ffd\u8de1\u3057\u307e\u3059\u3002<\/p>\n<ul data-start=\"3809\" data-end=\"3878\">\n<li data-section-id=\"5q81nw\" data-start=\"3809\" data-end=\"3828\">\n<p data-start=\"3811\" data-end=\"3828\">\u6f0f\u308c\u306e\u6e1b\u5c11<\/p>\n<\/li>\n<li data-section-id=\"1ey0dou\" data-start=\"3829\" data-end=\"3857\">\n<p data-start=\"3831\" data-end=\"3857\">\u7b4b\u8089\u306e\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u80fd\u529b\u306e\u5411\u4e0a<\/p>\n<\/li>\n<li data-section-id=\"1tqlo7s\" data-start=\"3858\" data-end=\"3878\">\n<p data-start=\"3860\" data-end=\"3878\">\u5feb\u9069\u6027\u306e\u5411\u4e0a<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3880\" data-end=\"3921\">\u5fc5\u8981\u306b\u5fdc\u3058\u3066\u5f37\u5ea6\u3068\u983b\u5ea6\u3092\u8abf\u6574\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p data-start=\"3880\" data-end=\"3921\"><img decoding=\"async\" class=\"alignnone wp-image-7371 lazyload\" data-src=\"https:\/\/shefmon.com\/wp-content\/uploads\/2025\/08\/E0435-7.jpg\" alt=\"\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30ca\u30fc\uff1a\u30b9\u30c6\u30c3\u30d7\u30d0\u30a4\u30b9\u30c6\u30c3\u30d7\u30ac\u30a4\u30c9 - shefmon\" width=\"817\" height=\"817\" data-srcset=\"https:\/\/shefmon.com\/wp-content\/uploads\/2025\/08\/E0435-7.jpg 1000w, https:\/\/shefmon.com\/wp-content\/uploads\/2025\/08\/E0435-7-300x300.jpg 300w, https:\/\/shefmon.com\/wp-content\/uploads\/2025\/08\/E0435-7-150x150.jpg 150w, https:\/\/shefmon.com\/wp-content\/uploads\/2025\/08\/E0435-7-600x600.jpg 600w, https:\/\/shefmon.com\/wp-content\/uploads\/2025\/08\/E0435-7-768x768.jpg 768w\" data-sizes=\"(max-width: 817px) 100vw, 817px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 817px; --smush-placeholder-aspect-ratio: 817\/817;\" \/><\/p>\n<h2 data-section-id=\"1xistij\" data-start=\"3923\" data-end=\"3958\">4\uff0e\u671f\u5f85\u3055\u308c\u308b\u6210\u679c\u3068\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb<\/h2>\n<p data-start=\"3960\" data-end=\"4030\">\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u77ed\u671f\u7684\u306a\u52b9\u679c\u3068\u9577\u671f\u7684\u306a\u52b9\u679c\u306e\u4e21\u65b9\u3092\u3082\u305f\u3089\u3057\u307e\u3059\u3002<\/p>\n<h3 data-section-id=\"p6fa2u\" data-start=\"4032\" data-end=\"4058\">4.1 \u77ed\u671f\u7684\u306a\u6210\u679c<\/h3>\n<p data-start=\"4060\" data-end=\"4099\">\u6570\u56de\u306e\u30bb\u30c3\u30b7\u30e7\u30f3\u5f8c\u3001\u30e6\u30fc\u30b6\u30fc\u306f\u6b21\u306e\u3088\u3046\u306a\u3053\u3068\u306b\u6c17\u3065\u304f\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<ul data-start=\"4101\" data-end=\"4195\">\n<li data-section-id=\"1bcouq\" data-start=\"4101\" data-end=\"4128\">\n<p data-start=\"4103\" data-end=\"4128\">\u7b4b\u8089\u306e\u610f\u8b58\u3092\u9ad8\u3081\u308b<\/p>\n<\/li>\n<li data-section-id=\"1m7adjp\" data-start=\"4129\" data-end=\"4170\">\n<p data-start=\"4131\" data-end=\"4170\">\u8180\u80f1\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u304c\u308f\u305a\u304b\u306b\u6539\u5584<\/p>\n<\/li>\n<li data-section-id=\"11bvf9o\" data-start=\"4171\" data-end=\"4195\">\n<p data-start=\"4173\" data-end=\"4195\">\u81ea\u4fe1\u306e\u5411\u4e0a<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1otjr31\" data-start=\"4197\" data-end=\"4222\">4.2 \u9577\u671f\u7684\u306a\u6210\u679c<\/h3>\n<p data-start=\"4224\" data-end=\"4265\">\u5168\u6cbb\u7642\u30b3\u30fc\u30b9\u5b8c\u4e86\u5f8c\uff1a<\/p>\n<ul data-start=\"4267\" data-end=\"4361\">\n<li data-section-id=\"1uwz23\" data-start=\"4267\" data-end=\"4294\">\n<p data-start=\"4269\" data-end=\"4294\">\u9aa8\u76e4\u7b4b\u306e\u5f37\u5316<\/p>\n<\/li>\n<li data-section-id=\"emsvro\" data-start=\"4295\" data-end=\"4333\">\n<p data-start=\"4297\" data-end=\"4333\">\u5c3f\u5931\u7981\u306e\u8efd\u6e1b\u307e\u305f\u306f\u89e3\u6d88<\/p>\n<\/li>\n<li data-section-id=\"19uow14\" data-start=\"4334\" data-end=\"4361\">\n<p data-start=\"4336\" data-end=\"4361\">\u4f53\u5e79\u306e\u5b89\u5b9a\u6027\u304c\u5411\u4e0a\u3057\u307e\u3057\u305f<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4363\" data-end=\"4425\">\u7d99\u7d9a\u7684\u306a\u30e1\u30f3\u30c6\u30ca\u30f3\u30b9\u30bb\u30c3\u30b7\u30e7\u30f3\u306f\u3001\u3053\u308c\u3089\u306e\u52b9\u679c\u3092\u7dad\u6301\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<h2 data-section-id=\"5cb1w3\" data-start=\"4427\" data-end=\"4490\">5\uff0e\u30af\u30ea\u30cb\u30c3\u30af\u304c\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30ca\u30fc\u306b\u6295\u8cc7\u3059\u308b\u7406\u7531<\/h2>\n<p data-start=\"4492\" data-end=\"4587\">\u9aa8\u76e4\u5e95\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5668\u5177\u306f\u3001\u30af\u30ea\u30cb\u30c3\u30af\u3084\u30a6\u30a7\u30eb\u30cd\u30b9\u30bb\u30f3\u30bf\u30fc\u306b\u304a\u3044\u3066\u4e0d\u53ef\u6b20\u306a\u6a5f\u5668\u306b\u306a\u308a\u3064\u3064\u3042\u308b\u3002<\/p>\n<h3 data-section-id=\"hplwzm\" data-start=\"4589\" data-end=\"4618\">5.1 \u5e02\u5834\u9700\u8981\u306e\u62e1\u5927<\/h3>\n<p data-start=\"4620\" 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