There are many methods of anal contraction exercise, such as sphincter contraction method, urination contraction method, bed training method and so on.
1. Sphincter contraction method: contract the anus for ten seconds, then stretch the anus for ten seconds, repeated several times. The contraction must continue to clamp the anus, only let the anus force, other parts of the body as far as possible not to force. Daily adherence to exercise for an hour, can be divided into multiple time periods to complete, do not have to do an hour at a time.
2. Urination contraction method: during urination, autonomously contract the perineum and pause urination. Relax the perineal muscles, continue to urinate, repeated several times, 2-3 times a day.
3. Bed training method: lie on your back, take your head and two heels as the pivot point, raise your buttocks, relax your breathing, do abdominal breathing, clamp your legs to contract your anus, and clench your buttocks and thighs.
These methods can effectively reduce the anus, you can go to the hospital to ask a professional doctor, effective guidance action, to achieve the purpose of exercise.