The easiest pelvic floor muscle exercise method Every morning before waking up and every night before going to bed, lie flat on your back and do 45 to 100 times each of anal tightening and anal lifting activities for 3 to 5 seconds each, which can significantly improve urinary incontinence symptoms. Kegel exercises Kegel exercises, also known as perineal contractions, are designed to strengthen the pelvic floor muscles, or pubococcygeus, which are the muscle groups in front of the anus, in the female vagina or in the back of the male scrotum, and can promote the function of the urethral and anal sphincters. For decades, regarding the non-surgical treatment of urinary incontinence, pelvic floor muscle exercises have occupied a very important place, even with other related biofeedback, behavioral therapy, and various assistive device training, which still do not deviate from the basic spirit of Kegel exercises. In addition, this exercise is also helpful to promote sexual life. Simple Kegel pelvic exercises include: 1. “Braking” while urinating, stopping to feel the position of the muscle groups used when holding urine, so as to experience how to correctly contract the pelvic floor muscles. 2, stand, clench your buttocks, lift your anus upwards, close the urethra, vagina and anus, hold the contraction for 5 seconds, then slowly relax for 5 seconds, then repeat, do this action 20 times or more for a round, three rounds a day. Breathe as usual throughout the exercise and keep the rest of your body relaxed. You can touch your abdomen with your hands, if there is tightness in the abdomen, it is a wrong movement. 3.When you can do it easily when standing, you can do Kegel exercises when standing, doing, lying, lying down, doing housework, watching TV, waiting for the bus, or even walking; meanwhile, increase the endurance training of pelvic floor muscles, i.e. gradually extend the contraction/relaxation time from 5 seconds to 10 seconds; and increase the explosive training of pelvic muscles, i.e. do rapid contraction/relaxation. Gradually, after 6-8 weeks, the muscle strength of the perineum can be effectively enhanced. 4. In various situations such as lying down, standing, walking, etc., perform repeated exercises of contracting the anus first and then coughing or exerting abdominal pressure to form a physiological reflex; in this way, when coughing, sneezing, laughing, etc., before exerting abdominal pressure and increasing abdominal pressure, the anus will be automatically lifted and contracted, and urine will not leak out. Other methods 1, 2 times a day, lying flat on the bed, perform sit-up exercises. 2, 3 times a day, lying flat on the bed, quick and regular stretching of the legs to enhance abdominal muscle tension. 3.Promote squatting defecation, which is beneficial to maintain or improve the tone of the pelvic floor muscles.