Sitting and lifting: When you are sitting and resting at work or at home, you can consciously mobilize the pelvic floor muscles, control the tightening of chrysanthemums, and then relax. Don't do too much at a time. The suggestion is to lift it 30 times at a time and do it two or three times a day.

Hip lift: first lie on the bed and take the supine position, then take the head and feet as the two support points, then raise the hips to inhale and contract the muscles around the perineum and anus at the same time, and finally put down the hips, relax the muscles and exhale at the same time. Call 15-20 times at a time, and do it once before getting up and once before going to bed. Leg-clamping and lifting: Lie on your back with your legs crossed. First, firmly clamp your hips and thighs, let the perianal muscles slowly lift, keep the posture for 5 seconds (if cooked late, the time can be extended), and then relax the muscles. Once 15-20 times, only two or three times a day.

Urine lifting: When urinating, do anus lifting exercise. Simply put, it is actually a hug in the middle, a few seconds, and then a hug again until the hug is over. Doing so will force you to consciously contract and relax pelvic floor muscles such as sphincter and levator ani, and naturally complete muscle exercise.

To see the effect of levator ani movement, we must do two words: persistence. As long as the action is correct, there will be surprises in weeks or months, so instead of worrying about the effect, it is better to stick to it every day, and the pro-test is effective! However, some people are not suitable for levator ani to exercise, and they have chronic anal fissure, anal sinusitis and perianal abscess. Friends who have had related surgery near anus for a short time should not try to avoid affecting their recovery.