Anal lifting exercise is to inhale upwards, lift the anus up, and then relax it down. This exercise doesn’t require any other equipment and can be done anytime, anywhere. Is anal lifting exercise that simple? What are the benefits of doing anal lifting exercises? In fact, regularly doing anal lifting exercises has great health benefits. For men, it helps protect the health of the prostate. For women, it can also help prevent gynecological diseases to some extent. So, how should anal lifting exercises be done correctly? Are there any precautions? What are the health benefits of doing anal lifting exercises regularly?
The main point of anal lifting exercise is to exercise the muscles around the anus, promote blood circulation in the anal area, and have a certain effect on preventing hemorrhoids. Therefore, for people with hemorrhoids, it is advisable to do anal lifting exercises regularly, as it can not only prevent the recurrence of hemorrhoids but also help relieve the pain during hemorrhoid outbreaks. For those without hemorrhoids, it is even more important to do anal lifting exercises regularly, as it exercises the sphincter muscles around the anus, effectively preventing hemorrhoids caused by long periods of sitting still.
Anal lifting exercises are also very effective in relieving symptoms of constipation. Constipation can be caused by various reasons, and the feeling of wanting to defecate but not being able to do so is extremely painful. If you frequently experience constipation, it is recommended to do anal lifting exercises regularly in daily life. This exercise can help train the sphincter muscles around the anus, promote blood circulation in the anal area, and be very helpful in relieving constipation symptoms.
For men, regularly doing anal lifting exercises also helps prevent prostate diseases. Many middle-aged and elderly men may experience varying degrees of urinary obstruction, mostly due to benign prostatic hyperplasia. Regular anal lifting exercises can improve the condition of the pelvic floor muscles, urethral sphincter muscles, and stimulate the nerves and blood vessels in the pelvic area, effectively relieving symptoms of prostate enlargement.
Furthermore, for men, regular anal lifting exercises can also help strengthen the muscles around the tailbone and pubic bone, enhancing male vitality. The muscles around the tailbone and pubic bone are crucial for a man’s sexual activity. Regular anal lifting exercises can stimulate the contraction of pelvic muscles in men, crucial for improving male virility.
For women, regular anal lifting exercises can improve urinary incontinence caused by decreasing estrogen levels. Many women, as they age, experience reduced estrogen levels in their bodies, leading to various bodily function declines, such as urinary incontinence even with simple actions like coughing. Regular anal lifting exercises stimulate the muscles in the pelvic region, increase their resistance in the urethra, effectively mitigating urinary incontinence.
Additionally, for women, regular anal lifting exercises can help prevent gynecological diseases to some extent. Doing these exercises can strengthen the muscles in the pelvic region, promote blood circulation in the pelvic area, reduce the incidence of some gynecological diseases, and also enhance women’s sexual life.
Anal lifting exercises can be done standing, sitting, but the best way is to do them lying down. Keep the body in a supine position with both knees bent. Then contract the buttock muscles to lift the anus upwards. Subconsciously close the vagina, urethra, and anus. Maintain this position for about five seconds, then slowly relax. Rest for a few seconds, then repeat the previous movement. Anal lifting exercises involve repeating this action.
When doing anal lifting exercises, your breathing should be normal. To see if you are doing the exercise correctly, try placing your hand on your abdomen while doing the exercises. If your abdomen is tight or hard, you may be doing the exercise incorrectly.
Although anal lifting exercises have certain health benefits, it does not mean that doing them for a day or two will yield specific results. Anal lifting exercises require practice and the practice must be gradual; do not rush for quick results. Consistent long-term practice is necessary for any exercise, including anal lifting exercises. Only by persistently and correctly performing anal lifting exercises can they have a certain health benefits.
If you don’t have time for other outdoor activities, why not do anal lifting exercises regularly! To some extent, it can effectively prevent hemorrhoids, constipation, and other issues. For men, it can help protect the prostate and enhance their vitality. For women, it can help improve urinary incontinence issues and, to some extent, prevent gynecological diseases, enhancing women’s sexual abilities. Therefore, whether you are a man or a woman, doing anal lifting exercises regularly is beneficial.
