How to do the levator ani exercise

Many men and women have heard of the ani exercise. This exercise has many benefits for both men and women. Men who regularly do ani exercises can help protect the prostate and improve their sexual ability. If women do this exercise regularly, it can help to lift their buttocks and increase their sexual sensitivity. So, how to do the anus lifting exercise? For some training methods for ani lifting exercises, please see the detailed introduction below.

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.

5. Tighten your legs and lift your anus

Lie on your back, cross your legs, squeeze your buttocks and thighs tightly, and gradually lift your anus with force. Hold this position for about 5 seconds, then return to the original position. You can gradually extend the time of lifting your anus. Repeat 10-20 times, 2-3 times a day.

How to do ani lift exercise? The methods introduced above are some scientific methods of doing anal exercises. If you are interested, you can actively do anal exercises according to the above methods. If you want to deeply experience the effect of ani lifting exercises, you can do them every day, and couples can also do this exercise together at home.