1, the methods of fusion, expansion and contraction can moderately carry out levator ani movement in daily life and reasonably promote physical and mental health. In the whole process of fitness exercise, the ability of closing and expanding can be reasonably improved by using the method of sitting position to purposefully close the urethral orifice and expand the duodenum, and then releasing the pressure continuously.
2. To carry out bedside training in the whole process of levator ani movement, you must integrate bedside training methods, lie flat on the bed, and then pull up your ass with the top of your head and its two heels as the support points. At this time, the muscles of the perineum contract, and then learn to put down your ass and release the pressure on the vulva muscles. This continuous development can improve the muscle energy of buttocks, abdominal cavity and abdomen at a necessary level, and also improve the expansion effect of the body.
3. In the whole process of lifting anus with urination, the key is to improve the expansion and contraction ability of the body, and it is necessary to combine urination for fitness exercise. In the whole process of urination, the vulva of the body is purposefully closed to stop urination, and then the muscles of the vulva are released to urinate again for several times in a row.
4. Leg-clamping exercise During the whole process of lifting anus, the method of lying posture must be adopted at this time, with legs crossed, and the buttocks and thigh roots are forcibly clamped, so that the anal orifice can be lifted slowly and forcefully, and it can be recovered after a few seconds, which can improve the necessary expansion and contraction effect. It is also a reasonable fitness exercise.