How to do ani-lifting exercise

How should we do anorectal exercises? Many people will suffer from anorectal diseases if they are not careful in life. There are many anorectal diseases. There are many common ones in life, such as hemorrhoids, anal fistulas, anal fissures, etc. Which one is not a disease that is very harmful to the body? Which disease is not prevented by us? If you want to prevent these diseases, you must do more anal lifting exercises, but if you don’t know how to do anal lifting exercises, you can’t get a real preventive effect. So how to do anal lifting exercises?

The ani lifting exercise is to regularly lift the anus upwards and then relax. The lifting and relaxing is the ani lifting exercise.

Methods of levator ani exercise

The effect will be better if you persist in lifting the anus during the following times. Before going to bed at night or before getting up, lie in bed and lift your anus 56 times, and then lift your anus 16 times after urinating or defecating. Also pay attention to lifting your anus when doing heavy physical work. You should also lift your anus 16 times after sexual intercourse. You must exert force when lifting the anus, and it is best to defecate immediately after lifting the anus.

Pinch the anus: This is the anus lifting exercise. Just like holding back a bowel movement, lift the anus upwards, then relax, and then lift it up again. Lift and release, repeat this process. You can do this exercise while standing, sitting or walking, and do it about 50 times each time, lasting for 5-10 minutes. Kegel exercises can promote local blood circulation and prevent anal and perianal diseases such as hemorrhoids.

[1] 1. Lie flat on your back with your knees bent.

2. Contract the buttocks muscles and lift the anus upward.

3. Tightly close the urethra, vagina and anus (they are supported by the pelvic floor muscles at the same time). This feeling is like the urge to urinate, but you cannot go to the toilet and need to hold your urine.

4. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction. Breathe normally during the exercise and keep the rest of your body relaxed. Touch your abdomen with your hand. If your abdomen feels tight, it means the exercise is wrong.

5. Kegel exercises require gradual practice and require our persistent persistence. The purpose of Kegel exercises is to exercise and strengthen the muscles that support the bladder and large intestine, and to stretch and contract them to prevent anal incontinence. Correct and regular exercise can prevent and treat anorectal diseases and stop urinary incontinence. This exercise is also helpful in promoting sex life.

Hip flexion and anal lifting exercises are more effective, and the method is:

Lie on your back in bed, cross your legs, lift them up and flex your hips (keep your thighs as close to your abdomen as possible), and do this 20-30 times in a row. Exhale while flexing your hips and relax your anus, once in the morning and once in the evening.

How should we do the ani lifting exercise to achieve the best effect? ​​Everyone does the ani lifting exercise this way, and it is guaranteed that the effect can be seen after a few months. It can also prevent more anorectal diseases. Through the ani lifting exercise, our physical fitness can also be improved. The ani lifting exercise can also help women realize their dream of vaginal tightening. If you want to do the ani lifting exercise, you must pay attention to these methods and the posture must be correct.