How to correctly practice anal lifting exercises
Apr 21, 2023
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
Proper Kegel exercises can be performed through various positions such as standing, supine (lying on the back), and sitting. During standing exercises, rhythmically contract the gluteal muscles while keeping the body relaxed, then gradually lift the anal muscles upward. When performing Kegel exercises, avoid excessively long contractions of the anal sphincter muscles and do not exert too much force to prevent muscle strain or weakening.
Generally, proper Kegel exercises can be performed through methods such as standing Kegels, supine Kegels, and seated Kegels. Specific instructions are as follows:
1. Standing Kegels
While standing, rhythmically contract the buttock muscles, ensuring the body remains relaxed, then gradually lift the anus upward. During the exercise, tighten the anal muscles and then relax them. Perform 15 repetitions per session, approximately 3 times daily.
2. Supine Kegels
Lie flat on your back with knees bent, cross your legs, squeeze your buttocks, and then lift the anal area upward. Be sure to tightly close the urethra, vagina, and anus during the contraction. Perform this exercise 3 times daily, 10 repetitions each time.
3. Seated Kegels
Sit upright with feet crossed and hands placed on hips. Inhale and contract the urethral, vaginal, and rectal sphincter muscles, then relax. Perform 10–15 repetitions per set, 3 sets daily.
Note: When performing Kegel exercises, avoid holding the contraction of the anal sphincter muscles for too long or using excessive force, to prevent muscle fatigue or weakening.
