How to do ani levator exercise

Usually, some of our friends like to exercise. Exercise can enhance physical fitness and prevent the occurrence of some diseases. In addition, people who exercise generally have a very good mental outlook, and there are many ways to exercise. For example, ani lifting exercise is one of the methods that many people like. So, how to do the pelvic floor exercise? For some methods of levator ani exercises, let’s take a look at the following introduction.

Anal lifting exercise, like holding back a bowel movement, lift the anus upwards, then relax, 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. 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 perseverance. 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.

How to do ani lifting exercise? I have briefly introduced some methods of anal lifting exercises. I hope you have a certain understanding of them. If you are interested in anal exercises, you can practice them more at home. Both men and women are very suitable for practicing pelvic floor exercises.