Week 1-2:

Slowly contract and relax the pelvic floor muscles, and put them into one group, each group lasts 10 second, and practice three times a day, each time 10 group; Fast retraction, 2 seconds in each group, 3 times a day, each time 10 group; Tighten the pelvic floor muscles as long as possible, once a day, each time 10-30 groups.

Weeks 3-6:

Hips turned outwards; Try to lift your hips; Twist your hips to one side as much as possible. The above three groups of movements are practiced once a day, 10-30 times each time.

Week 7-10:

Stand and slowly contract the pelvic floor muscles; Stand up and quickly contract the pelvic floor muscles; Legs apart, shoulder width apart, slowly contract pelvic floor muscles; Legs apart, equivalent to twice the shoulder width, slowly contract the pelvic floor muscles; Complete the actions of standing and squatting, and contract the pelvic floor muscles at the same time. Practice the above actions once a day, 5- 10 times each time.

Week11-14:

Jump in small steps when lifting anus; Step when lifting anus; Sprint with great strides when lifting the anus. The above three groups of movements are practiced once a day, each time 10 times.

/kloc-Daily health exercise after 0/4 weeks:

Sitting posture, knees bent open, hands holding toes. Stretch the spine, keep the soles of your feet close to each other, help your heels close to your body with your hands, and press your knees down close to the ground. Pay attention to your chest and shoulders when you move. Keep breathing naturally for 3-5 times while doing it.

Cat stretching: stretching like a kitten, lying on the ground, stretching the spine while breathing. Hands and knees touch the ground at four o'clock, thighs and arms are perpendicular to the ground; Inhale, sink your back, lift your chin, and lift your hips; Exhale, arch your back and bring your chin and chest together.