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Anal lifting exercise and fitness
On the contrary, inhale to relax the pelvic floor muscles, exhale to contract the pelvic floor muscles.

If you can't contract the pelvic floor muscles all the time, or think that you haven't tightened the pelvic floor muscles correctly, you can go to the pelvic floor diagnosis and treatment center of the hospital to seek the help of a doctor. Where doctors will generally provide you with biofeedback therapy or electrical stimulation therapy, the purpose is to let you find the position of pelvic floor muscles and learn to tighten and relax. As for long-term training, you still have to rely on your own independent training.