Men's ani-lift exercise diagram

Everyone knows about fitness exercises, but few people know about the levator ani exercise. So what is the levator ani exercise? What are the levator ani exercises? What are the benefits of levator ani exercise to people's physical and mental health? How to do the levator ani exercise? The following editor will explain the levator ani exercise in detail for everyone.

The levator anus exercise mainly uses the whole process of levator anus to enhance the activity of some muscles, thereby improving the local venous blood circulation system and relieving venous deposition and varicose veins.

Although the levator ani exercise can help treat some anal diseases, such as hemorrhoids and anal fissures, it can also help men treat prostate disease and women tighten the vagina and improve the quality of sex life. However, it is important to grasp the general principles of how to do the exercise. Otherwise, if you do it wrong, you will end up losing more than you gain. The following is how to do the levator ani exercise.

There are no specific rules for levator ani exercises. You can do it whether you are standing, squatting or lying down. There is no time or environment requirement for levator ani exercises. The general method is to tighten the levator ani muscles for about 5 seconds, then gradually release the pressure for 10 seconds, do it three times a day, and do it about 15 times each time. Of course, you can't do it too often, so as not to be unable to urinate due to excessive training.

Anal fitness exercises include anal and vaginal activities and coordinated body and body activities led by levator ani. The specific methods are described in detail below.

1. Expansion and collection method

Use the seat to purposefully contract the urethral opening, vagina, and duodenum, and then release the pressure. Repeat this 50-100 times, 2-3 times a day.

2. Urine-stopping method

During the entire urination process, purposefully contract the vulva to interrupt urination, then release the pressure on the vulva muscles and urinate again. Repeat this process until the urine is completely emptied, 2-3 times a day.

3. Bedside training method

Lie flat on the bed, use your head and heels as support points, lift your buttocks, and at the same time contract your vulva muscles, then learn to lower your buttocks and release the pressure on your vulva muscles. Repeat this 20 times, once in the morning, noon and evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and enhance the muscles in these areas and the expansion of the vulva.

4. Release the pressure and breathe in

Lie on your back, release the pressure of your whole body as much as possible, put your hands on your lower abdomen, take a deep breath, and when you breathe in, your abdomen will bulge, and when you breathe out, your abdomen will dent. Repeat this 10-20 times, 2-3 times a day.

5. Clamp your legs and lift your anus

Lie flat on your back with your legs crossed, squeeze your buttocks and thighs tightly, and slowly lift your anus up and down for about 5 seconds, then return to the original position. You can slowly increase the time of lifting your anus. Repeat 10-20 times, 2-3 times a day.

The five anal lifting exercises introduced in detail above are all very simple, without any major rules, and are relatively easy to learn and train. Below, the editor will add another anal lifting exercise method for everyone, which is a anal lifting exercise method closely combined with Tai Chi. Let's take a look at how to do the Tai Chi anal lifting exercise method.

Tai Chi Anal Lifting Exercise

Bend your knees slightly, place your two fingers opposite to each other in front of your Dantian, close your eyes slightly, adjust your body, and enter a state of tranquility. Release the pressure in each part of your body from head to toes, and then guide the Dantian Qi along the Governor Vessel to the Upper Dantian. Also, when the Qi reaches the perineum, slightly lift your anus and contract your sac, and do this slowly 7 times. When there is saliva in your mouth, swallow it in three small sips, and lift your anus and contract your sac. Then, collect your thoughts, stop the Qi field in your Dantian, inhale evenly, and enter a state of tranquility. After a while, close your posture, gradually open your eyes, and use half-clenched fists with both hands to gently tap from both sides of the tip of the coccyx upwards. Repeat 7 times as you can tolerate.

Without specific guidance from a doctor, married women can find the levator ani muscle in the following ways: when taking a bath, put your ring finger into the female vagina, contract the vagina to hold the finger, and you will feel the finger being pulled up; or in bed, try to imagine the feeling of stopping the urine when urinating. Based on these two feelings, you can find the muscle that releases pressure and tightens, and then you can start training the pelvic contraction fitness exercise.