Standing Position: Stand with feet shoulder-width apart and knees slightly bent.
Action: While breathing naturally, contract the muscles of the anus and perineum.
Hold: Maintain the contraction for a few seconds (usually 2-5 seconds).
Relax: Then relax the muscles, returning to the original state.
Repeat: Repeat the above actions about 20 times, doing it once in the morning and once in the evening daily.
Lying Position: Lie on the bed with legs straight and head and feet as support points.
Action: Slowly raise the buttocks while contracting the perineal muscles.
Hold: Maintain the contraction for a few seconds.
Relax: Then relax the muscles and slowly lower the buttocks back to the bed.
Repeat: Repeat the above actions about 20 times, doing it once in the morning and once in the evening daily.
Action Essentials: Perform the actions slowly and with conscious control, avoiding excessive force.
Breathing: Maintain normal breathing while doing anal contraction exercises, and do not hold your breath.
Frequency: Adjust the number of exercises according to your physical condition and avoid overexertion.
Consistency: Anal contraction exercises require long-term persistence to see noticeable effects.
Pain Avoidance: If you feel pain or discomfort while doing anal contraction exercises, stop immediately and consult a doctor.
Consideration of Conditions: If you have severe hemorrhoids, rectal prolapse, or other related diseases, perform anal contraction exercises under the guidance of a doctor.