1. Lift the anus. The whole body relaxes, the buttocks and thighs forcefully clamped, with inhalation, tongue licking the palate, at the same time the anus upward. Like the appearance of enduring stool, after lifting the anus a little closed a gas does not exhale, and then with the exhalation, the whole body relaxation. Every morning and evening twice a day, each time to do a dozen. 2, lift the pelvis movement. Lie on your back and bend your knees, make your heels close to your buttocks, put your hands under your head, and use your feet and shoulders as a fulcrum, so that your pelvis can be lifted up, and at the same time raise your anus, and relax your pelvis when you are lowering it. After skillful, you can also cooperate with breathing, inhale when lifting the anus and exhale when relaxing. This method can be insisted on 1-3 times a day, 20 times each time. 3, rotary abdominal exercise. Lie on your back, legs stretched naturally, take Qihai point (one inch below the umbilicus) as the center, use the palm of your hand to make a rotary movement; rotate counterclockwise for 20~30 times, rotate clockwise for 20~30 times, and rotate inversely before rotating in a smooth manner. 4, cross sitting exercise. Cross your legs, sit on the edge of the bed or chair, relax your whole body; keep your legs crossed and stand up, at the same time, collect your buttocks and clamp your legs, raise your anus; relax your whole body when you sit down and restore it, and do it for 10~30 times in a row. 5, body forward bending movement. Stand with legs open, hold both palms loosely, and lift up from both sides of the chest to the breast, and at the same time reverse the head and lift the chest and inhale; after the gas inhalation is full, the upper body into a bow-like forward bending, while the two fists become palms along the armpits to the lower back of the body, and with the trend of the deep inhalation. So continuous operation 5~6 times. 6, lift the center of gravity movement. Both legs and disturb, two arms side up to the head, while the heel lifted, for a long deep inhalation; two arms in front of the body naturally fall, while the heel also followed by the fall down to the ground, and make a long deep exhalation, this position can be 5 ~ 6 times in a row.