How to perform anal lift exercises correctly
Apr 21, 2023
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
In general, Kegel exercises are performed correctly in standing, sitting, or supine positions. It is important to note that Kegel exercises should be practiced gradually and consistently over time to be effective. During the exercise, one should control the intensity appropriately—avoiding excessive or forceful contractions, as this may lead to adverse effects.
Generally, anal-lifting exercises are performed correctly in the standing, sitting, or supine positions. Specific instructions are as follows:
1. Standing Anal-Lifting
Stand with feet crossed and hands placed on your waist, rise onto your toes, and draw in your buttocks. While standing, tighten the anal muscles upward for 5 seconds, then relax for 10 seconds. Repeat this cycle 15 times.
2. Sitting Anal-Lifting
While seated, consciously contract the urethral sphincter to effectively exercise the muscles of the vagina and rectal sphincter. Deliberately tighten the urethral opening, vaginal muscles, and rectal sphincter, then release the tension.
3. Supine Anal-Lifting
Lie on your back with both legs bent at the hips and knees. Use your head and heels as support points, then lift your buttocks upward and perform rhythmic lifting movements.
Note: Anal-lifting exercises should be practiced gradually and consistently to achieve desired results. During the exercise, control the intensity appropriately—avoid excessive or forceful contractions, as this may lead to adverse effects.
