How to do pelvic floor exercises for men

Male friends regularly do some anal lifting exercises, which can effectively help us get rid of many male diseases. Nowadays, the incidence of male diseases among many male friends is very high. There are also some whole-body exercises and local anal physical therapy. The anus burns up when inhaling and drops when exhaling, which can effectively promote the contraction and relaxation of the anal muscles. Let's briefly describe how men do anal lifting exercises.

Anal exercises include anal perineum movements and anal lifting as the main method in conjunction with trunk and limb movements. The specific methods are as follows:

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.

We must strictly follow the above methods of how men do the anus lifting exercise to help us achieve the best effect of preventing men's diseases. You can also use some physical therapy and some hot and cold water stimulation to effectively promote blood circulation around the anus.