There are more types of anal contraction exercises, mainly including sphincter contraction method, urination stop method, bed training method, leg lifting method, etc. You can choose the right type according to your situation. 1, contraction sphincter: this method is more commonly used, whether sitting, standing, lying can be practiced, by consciously doing exercises similar to holding urine, contracting the urethra, vagina, rectal area of the sphincter, and then relax. 30 times as a group, 1-3 groups per day; 2, exercise hip muscles: you can lie on the bed to do hip bridge, head, arms and heels to the ground, raise the hips, contract the perineal muscles, and then put down the hips, relax the perineal muscles, 20 times as a group, 1-3 groups per day; 4, leg lifting method: patients can be supine, legs crossed, buttocks and thighs clamped hard, the anus gradually force up, for 5 seconds About, then restore, can gradually extend the time to lift the anus, repeat 10-20 times, 2-4 times a day. The purpose of these exercises is to increase the core muscle strength of the waist and buttocks, while exercising the rectus abdominis and pelvic floor muscles, on the one hand, can improve the blood circulation near the anus and perineum, increase the function of muscle groups, on the other hand, postpartum urinary incontinence in women and men with prostate enlargement caused by frequent urination and other symptoms, has a certain improvement effect.