How should you do the ani-lift exercise?

Many people may have hemorrhoids now. Most people are very anxious after having hemorrhoids, but in fact hemorrhoids are not a big problem. You just need to adjust it. You can also do pelvic floor exercises to help regulate your body. Frequent pelvic floor exercises can not only regulate anal diseases, but also help you lift your buttocks, which is also very good for your image!

Methods of levator ani exercise

Anal lifting can be performed while sitting, standing or walking. The specific method is: relax your whole body, breathe naturally, lift up the anus and perineum together, inhale at the same time, and then relax while exhaling. One lift and one release counts as one time, and repeat about 30 times.

The specific method of lifting the anus is:

Relax your whole body, squeeze your buttocks and thighs, take a deep breath, lift and contract your anus when inhaling, and relax when exhaling. One lift and one release counts as one time. You can do this 20 to 30 times, 3 to 5 times a day. The method is as follows (you can do it while sitting, lying or standing): when you inhale, pull your anus inward and upward, tighten your anus, and relax when you exhale.

If you can take the chest-knee position (kneeling on both knees, chest against the bed, and hips raised) to do anal lifting exercises, the effect will be better. When exercising, you should quickly contract and relax the muscles around the anus, and slowly increase the exercise time and frequency.

In addition, you can also use the following method: you can stand, sit or lie down. When sitting, keep your waist straight, relax your arms, take a deep breath (no need to hold your breath), and then do anal lifting exercises. At this time, you will feel a tingling sensation from the lower body to the brain, and then continue to maintain the anus lifting movement, do not relax, until you can no longer hold on and then relax.

It should be noted that you should not tighten your abdominal, buttocks and leg muscles when exercising. If you persist for several months, you can see obvious results, feeling energetic and having stronger urination. When exercising, you should feel comfortable and don't rush for results. The key is to persevere.

I believe now you already know how to do the anus lifting exercise. You can do it often before going to bed, and the effect will be better. In addition, it is best not to sit often. You can stand up and walk around appropriately. This can also help you lift the anus and effectively prevent diseases such as hemorrhoids.