2. contract the hip muscles and lift the anus upwards.

3. Keep the pelvic floor muscles contracting for five seconds, and then slowly relax. After five to ten seconds, repeat the contraction. Breathe as usual during exercise and keep the rest of the body relaxed. Touch the abdomen with your hand. If the abdomen contracts, this indicates a movement error.

5. The levator ani movement needs gradual practice and we need to persevere. The purpose of levator ani exercise is to exercise and strengthen the muscles supporting the bladder and large intestine, stretching and contracting to prevent anal incontinence. Correct and regular exercise can prevent anorectal diseases and prevent urine leakage.

There is no harm within the time limit.

Extended data anal lifting movement is to lift the anus upwards at a specified period and then relax. One lifting and one loosening is the movement of lifting anus. You can stand, sit and walk, and do the anus lifting exercise about 50 times each time, 5- 10 minutes.

Levator ani exercise can promote local blood circulation and prevent perianal diseases such as hemorrhoids.

References levator ani Movement _ Baidu Encyclopedia