How do men do ani exercises?

Kegel exercises are a popular sport today. Kegel exercises have many benefits for the human body. They can prevent anal diseases and help us avoid diseases. However, many people don’t know how to do the exercises and how to do Kegel exercises. How do men do Kegel exercises? Friends who want to know, come and follow me to learn more!

1. Sphincter contraction method: Sit down and consciously contract the urethra, vagina, and rectal sphincters, then relax. Repeat 50-100 times, 2-3 times a day.

2. Urination stop 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 on the bed, use your head and heels as a fulcrum, raise your hips, and contract your perineal muscles at the same time, then lower your hips and relax your perineal muscles. Repeat this 20 times, once in the morning and once in the evening. This exercise can strengthen the waist, abdomen, hips, legs and pelvic muscles, and improve the function of the muscles in these parts and the perineal sphincter.

4. Relax your breathing: 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 bulges, and when you exhale, your abdomen sinks. Repeat this 10-20 times, 2-3 times a day.

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

6. Combine deep breathing with belly lifting.

7. Lie on your back and bend your knees. Bring your heels as close to your buttocks as possible. Place your arms flat on your sides. Use your feet and shoulders as fulcrums. Raise your pelvis and contract your anus at the same time. Hold for about 5 seconds and return to the original position. Repeat 5-10 times, 2-3 times a day.

8. Sit and stand to lift your anus: First sit on the bed, cross your legs, then stand up with your hands on your hips, contract your anus and lift it up at the same time, hold for 5 seconds, then relax and sit down. Repeat 10-15 times, 2-3 times a day.

9. Squat and tighten the anus: Stand up, put your hands on your hips, cross your feet, and stand on your toes. At the same time, lift your anus. Continue for 5 seconds, and return to the original position. Repeat 10-15 times, 2-3 times a day. You can choose to do 1-2 or 2-3 of the above methods according to your actual situation. You don't have to do all of them. The key is to persevere. If you persist, you will definitely get the effect of preventing hemorrhoids.

The above content is about how men can do levator ani exercises. Does it feel simple? Although it seems to be relatively simple, it will be more difficult to do it at the beginning. However, as long as you stick to it, it will be very easy in the future. Moreover, it is just a simple exercise, which will have many benefits to our body!