Male ani exercise

Men's health is very important in modern life, because men face greater pressure in life. When they bear heavy burdens, their bodies are overwhelmed and prone to diseases, which endangers men's health. Therefore, men can effectively reduce the chance of disease by taking some necessary preventive measures in life. Gastrointestinal diseases are a major threat to modern men. Kegel exercises can be used to enhance gastrointestinal resistance. Let's see how men can do Kegel exercises.

The levator ani exercise means to lift and contract the anus regularly, and then relax. The lifting and relaxing is the levator ani exercise. You can do it while standing, sitting, or walking. Do the levator ani exercise about 50 times each time, and continue for 5-10 minutes. The levator ani exercise can promote local blood circulation and prevent hemorrhoids and other perianal diseases.

The specific method is introduced 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.