1. Horizontal exercise: put your hips behind the edge of the bed and lie on your back. Do not touch the ground. Hold the edge of the bed with both hands to prevent slipping. Legs together, slowly lift. Keep your knees straight and close to your body. When your legs are raised above your body, hold your legs with both hands and make them lean against your abdomen.

2. Keep your knees straight, then slowly put them down and return your legs to their original positions. Repeat this for 6 times, the time is 10 ~ 15 minutes, every day 1 time.

3, vertical movement: stand, legs slightly apart, contract the muscles on both sides of the buttocks, so that they embrace each other, close to the thighs, knees outward, and then contract the anal sphincter, so that the vagina moves upward.