Anal lifting and reduction exercises for women refer to a method of exercising the pelvic floor muscles, which improves blood circulation to the pelvic floor and enhances the contraction of the pelvic floor muscles as well as the perianal muscles. When performing anal lifting and reduction exercises, it is important to avoid the urge to urinate or defecate. The anal lifting exercise can be performed in a lying, standing or sitting position with the legs slightly bent, keeping the whole body relaxed, contracting the muscles of the buttocks upward and lifting the anus upward at the same time. Hold the upward lifting action for about 5 seconds before slowly relaxing, and then repeat the anal lifting action after an interval of 5-10 seconds. For the reduction exercise, you should lie on your back, keep your whole body relaxed, bend your legs slightly and spread them apart, close the urethra, vagina and anus tightly, hold for about 3 seconds, slowly relax the muscles and make the vagina descend, repeat the muscle contraction after an interval of 3-5 seconds. You should adjust your breathing when you perform the anal contraction exercise, inhale deeply when the muscles are contracted and exhale deeply when they are relaxed, to feel the sensation of muscle contraction at the pelvic floor, not to tighten the abdomen, to avoid poor exercise results.