The method of lifting the anus exercise has nothing to do with gender, men and women are the same, common methods in life are sphincter contraction method, urinary placement method, clamping the legs and lifting the anus method and so on. 1. Sphincter contraction method: patients consciously control the muscles of the buttocks, contraction of the anal sphincter, lasting 3 to 5 seconds, and then relaxation, through the contraction and relaxation alternately, to improve the health of the anal function. 2. Urinary placement method: Urinary placement method is performed every time you urinate, tightly close the urethra and anus, through contraction and relaxation, so that the urine in the interruption and continue to urinate repeatedly, to improve the sensitivity of the urethral sphincter and anal sphincter. 3. Clamp legs and lift the anus method: in the supine state legs crossed, clamp the buttocks and thighs, control the pelvic floor muscle contraction for a period of time, generally lifting up to maintain 10 seconds and then relaxation, 5 to 10 seconds, repeat and then contraction, repeated and gradually strengthen the time of lifting the anus. Prolonged adherence to the anal lifting exercise can effectively improve blood circulation around the anus, prevent and reduce the occurrence of hemorrhoids, constipation, prolapse and so on. Frequent anal lifting can also protect the prostate, improve sexual function. It is recommended that the exercise process should also pay attention to the combination of labor and leisure, to avoid straining.