For both men and women, anal lifting exercises can effectively improve local blood circulation in the anus, improve the function of the anal sphincter and effectively prevent sphincter relaxation. You can lift the anus upwards, then relax it, then lift it up again, mentioning and releasing it, repeatedly. You can lift the anus upwards when you inhale, together with the perineum, for a few seconds after you feel a tightening sensation in the anus, and then relax the anus when you exhale.