How to do ani levator exercise

When it comes to ani exercises, many of you should have heard of it. This exercise can exercise men's sexual performance, women's genital muscles, and promote harmony in couples' life. In addition, this kind of exercise can also prevent some anorectal diseases and is more suitable for everyone to do on a daily basis. So, how to do the ani lifting exercise? As for some practices of levator anus exercises, let’s take a look at the detailed introduction below.

Anal exercises include anal and perineal activities and anal lifting in conjunction with trunk and limb activities. The specific method is introduced as follows.

1. Sphincter contraction method

Sit down and consciously contract the urethral, ​​vaginal, and rectal sphincters, then relax. Repeat this 50-100 times, 2-3 times a day.

2. Urinary control method

During urination, consciously contract the perineum to stop urinating, then relax the perineum muscles and continue urinating. Repeat this process until the urine is empty, 2-3 times a day.

3. Bed training method

Lie on your back in bed, use your head and heels as fulcrums, raise your hips, contract your perineum muscles, then lower your hips and relax your perineum muscles. Repeat this 20 times, once in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and improve the function of the muscles in these areas and the perineal sphincter.

4. Relax and breathe

Lie on your back, relax your whole body as much as possible, overlap your hands on your lower abdomen, and do deep abdominal breathing. When you inhale, your abdomen will bulge, and when you exhale, your abdomen will sink. Repeat this 10-20 times, 2-3 times a day.

How to do ani-lift exercise? I believe that everyone now has a certain understanding of some practices of Anal Leaning Exercises. If you are interested in ani lifting exercises, you can try to do it for a period of time according to the above steps. I believe you can personally experience the benefits of this exercise for yourself. Moreover, this exercise is relatively simple and can be practiced by a couple at home at the same time.