How to do ani exercises while sitting?

Everyone knows and understands exercise, but when it comes to ani lifting exercises, probably few people know about them. Anal lifting exercises mainly use the anal lifting process to increase local muscle activity, thereby improving local venous blood circulation and reducing venous congestion and varicose veins. What effect does the ani-lift exercise have on human health? How to do the ani-lift exercise? Below, the editor will explain in detail how to do the ani-lift exercise while sitting.

There are actually no specific requirements for ani-lift exercises. You can do them whether you are standing, sitting or lying down, and there are no time or environment requirements for doing them. The general method is to tighten the levator ani muscles upward for 5 seconds, then slowly relax for 10 seconds. Do it three times a day, about 15 times each time. Of course, you can't do it too frequently to prevent overtraining and inability to urinate.

Common methods of anal exercises

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.

The time for lifting your anus. Repeat 10-20 times, 2-3 times a day.

The three anal lifting exercises introduced by the editor above are relatively simple. You can do them whether you are sitting, lying down or standing. There are no high requirements and they are relatively easy to learn. Kegel exercises play a very good role in preventing and alleviating anal diseases. Patients with anal diseases can relieve their symptoms or even get treatment by doing Kegel exercises.