The correct way to lift the anus is to sit, stand or walk. The specific method is: relax and breathe naturally. When doing this, lift the anus together with the perineum, inhale at the same time, and then relax when exhaling. One mention and one loose is 1 time, and it is repeated about 30 times.
There is no time or place limit for levator ani movement. In addition to horizontal anus lifting, there are several specific methods to lift anus, including standing, sitting, standing on tiptoe, sitting straight, holding legs and bending feet. Although the posture and movements are slightly different, the methods of lifting anus are similar.
The specific methods of lifting anus are: relax the whole body, clamp the buttocks and thighs, take a deep breath, inhale and lift anus, and relax when exhaling. One lifting and one loosening can be done 20 ~ 30 times, 3 ~ 5 times a day. The method is as follows (sitting, lying and standing): when inhaling, the anus is forcibly sucked up, and when exhaling, the anus is tightened and relaxed. If you can take the chest and knee position (kneeling posture, chest sticking to the bed, hip lifting) to do anal lifting exercise, the effect will be better. When exercising, you should quickly contract and relax the muscles around the anus, which can gradually increase the exercise time and frequency.
You can also use the following method: you can stand, sit or lie down. When doing sit-ups, sit up straight, relax your arms, take a deep breath (no need to hold your breath), and then do anal exercises. At this time, you will have a numbness from the bottom to the brain, and then continue to lift your anus. Don't relax until you can't keep relaxing. It should be reminded that you should not tighten your abdominal, hip and leg muscles during exercise.
Stick to it for a few months, you can get obvious results, feel energetic and urinate effectively. It is advisable to feel comfortable when exercising, and don't rush for success. The key is perseverance.