The correct way to lift the anus is to stand with your feet crossed. At this time, you should put your hands on your waist, stand on tiptoe and close your hips. Try to clamp your legs together while lifting and contracting the anus. Keep this action for about 5 seconds, and then restore. Every time you do this exercise, you'd better repeat 10~20 times.

The movement of lifting anus refers to the movement of lifting anus up regularly and then relaxing. A lifting and loosening is the action of lifting the anus. You can stand, sit and walk, and do the anus lifting exercise about 50 times each time, 5- 10 minutes.

Cooperate with reasonable breathing

In the process of levator ani movement, correct breathing is needed, and even breathing is also beneficial to the improvement of sphincter function. In the process of even breathing, at this time, hands overlap on the lower abdomen and take a deep breath in the abdomen. The abdomen bulges when inhaling and sinks when exhaling. This can also exercise the human sphincter and improve its function.

Usually each group needs to do it 20~50 times. If the intensity is too high or the exercise frequency is too frequent, it is likely to cause injury.