1.Anal lifting exercise. Relax your whole body, clench your buttocks and thighs hard, with inhalation, tongue licking the palate, while lifting the anus upward. Like holding back the look of stool, after lifting the anus a little closed gas does not exhale, and then with the exhale, the whole body relaxation. Twice a day in the morning and evening, each time do a dozen. 2, lift the pelvis exercise. Lie on your back and bend your knees, so that the heel is close to the buttocks, both hands under the head, with the palms of the feet and shoulders as a fulcrum, so that the pelvis lifted, while lifting the anus, relax when the pelvis is lowered. After proficiency, you can also work with breathing, inhaling when lifting the anus and exhaling when relaxing. This method can be done 1 to 3 times a day, 20 times each time. 3, rotating abdominal exercise. Lie on your back, legs naturally stretched, to qihai point (an inch below the umbilicus) as the center, with the palm of the hand for rotation; counterclockwise rotation 20 ~ 30 times, clockwise rotation 20 ~ 30 times, first counterclockwise and then clockwise rotation. 4.Cross-up movement. Cross your legs, sit on the edge of the bed or chair, relax your whole body; keep your legs crossed and stand, while collecting your hips and legs, raise your anus; sit down and restore your whole body to relax, so 10-30 times in a row. 5, body forward bending exercise. Legs open, two palms loose grip, from both sides of the chest up to the breast, while the reverse head chest inhalation; gas suction full, the upper body into a bow-like forward bending, while the two fists into palms along the two axillary side of the body to the lower back, and with the momentum of deep inhalation. This operation 5-6 times in a row. 6, lift the center of gravity movement. Two legs and disturb, two arms side up to the head, while the heel lift, for deep and long inhalation; two arms in front of the body naturally fall, while the heel also followed by the fall of the foot to step, and for deep and long exhalation, this moment can be made 5 ~ 6 times in a row.