Levator ani exercises do have their benefits, so you don't need to worry too much about not having a value when doing this fitness exercise. So how do you do levator ani exercises? What are the benefits of regular levator ani exercises? Let's take a look with the editor, maybe it will help you!

How to do levator ani exercises

First of all, we spread the legs to the same width as the shoulders, and at the same time the arms are naturally attached to the outside of the thighs, the eyes look forward, and the whole body is relaxed at the same time, and when inhaling evenly, at the same time, lift the anus with the intention and will, the anus is tightly closed, the lower belly and abdomen are slightly forced, and at the same time the upward contraction, pause and relax, slowly exhale, when exhaling, the abdomen and anus are relaxed, one is tightened and one is loosened, so that about 10 times is done, once a day in the morning and evening.

Relax breathing: This method is also simple and convenient, first we lie on the ground on our backs and try to relax the whole body, and then fold our hands on the lower abdomen, and do abdominal deep breathing at the same time, the abdomen is bulging when inhaling, and the abdomen is concave when exhaling, so that we can do it 20-0 times a day repeatedly, 0-0 times each time.

Leg levator anus: First of all, we take a supine position, at this time our legs are crossed, and at the same time the buttocks and thighs are clamped hard, at this time, our anus is gradually lifted up forcefully, and it can be restored after 20 seconds, and then we can gradually extend the time of levator anus. In this way, 0-0 times a day, 0-0 times each time you repeat it, you can do it.

Sphincter contraction: The practice of sphincter contraction is to first do a good job, then consciously contract the urethra, vagina and rectal sphincter, and then relax our body, so that we can do it 3-0 times a day, about 0-0 times a day.

Urination and antiurination method: We can also use the method of urination and urination to do our levator ani exercise, this is also a simple method, that is, when we urinate, the conscious contraction will terminate urination, such a method can relax the muscles, and then continue to urinate, so repeatedly, guide the urine emptying. This method is 3-0 times a day.

Benefits of levator ani exercises

The levator ani exercise is also very effective in the treatment of vaginal laxity in women, through this exercise, the vaginal contractions can be forceful, and the woman's feeling of sex life can be enhanced and enhanced.

For men, it can produce a similar effect to massage the prostate, which can promote the return of venous blood, reduce prostate congestion and reduce inflammation, which is of great help for the prevention and adjuvant treatment of prostate diseases, and also has a role in improving male sexual function.

Modern medicine believes that levator anus can prevent and treat hemorrhoids, and has the effect of promoting healing of hemorrhoids.

There are also some women who leak urine when laughing and coughing, which is medically called "female urinary incontinence", and this symptom can be relieved and improved to a certain extent by practicing levator ani exercises.

What is levator ani exercise

Levator ani exercise refers to regularly lifting up and closing the anus, and then relaxing. Standing, sitting, and walking can be carried out, and each levator anal exercise can be done about 16 times for 0-0 minutes. Levator ani exercise can promote local blood circulation and prevent perianal diseases such as hemorrhoids. Sticking to the levator ani at the following times is more effective. Before going to bed or getting up at night, lie on the bed and levate the anus 0 times, and immediately after urinating and defecating, levator anus 0 times; Attention should also be paid to levator anus when doing heavy physical work; Anal levator should also be raised 0 times after sexual intercourse. It is necessary to exert force when levating the anus, and it is best to have a bowel movement immediately after the levator. (Reference website: Mr. Tu)