The correct way to do the anal levator and vaginal tightening exercise

Many women feel that their vagina has become loose after giving birth. Some women choose to undergo private plastic surgery after giving birth. In fact, some exercises can help women's vagina return to normal. Many women do not have a comprehensive understanding of the correct way to do the anal lifting and vaginal tightening exercises. Some women do not perform the exercises properly and thus do not see any effects. Here I will explain in detail the methods of the anal lifting and vaginal tightening exercises.

1. Methods of anal and vaginal tightening exercises

The effect will be better if you persist in lifting the anus during the following times. Before going to bed at night or before getting up, lie in bed and lift your anus 56 times, and then lift your anus 16 times after urinating or defecating. Also pay attention to lifting your anus when doing heavy physical work. You should also lift your anus 16 times after sexual intercourse. You must exert force when lifting the anus, and it is best to defecate immediately after lifting the anus.

Pinch the anus: This is the anus lifting exercise. Just like holding back a bowel movement, lift the anus upwards, then relax, and then lift it up again. Lift and release, repeat this process. You can do this exercise while standing, sitting or walking, and do it about 50 times each time, lasting for 5-10 minutes. Kegel exercises can promote local blood circulation and prevent anal and perianal diseases such as hemorrhoids.

1. Lie flat on your back with your knees bent.

2. Contract the buttocks muscles and lift the anus upward.

3. Tightly close the urethra, vagina and anus (they are supported by the pelvic floor muscles at the same time). This feeling is like the urge to urinate, but you cannot go to the toilet and need to hold your urine.

4. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction. Breathe normally during the exercise and keep the rest of your body relaxed. Touch your abdomen with your hand. If your abdomen feels tight, it means the exercise is wrong.

5. Kegel exercises require gradual practice and require our persistent persistence. The purpose of Kegel exercises is to exercise and strengthen the muscles that support the bladder and large intestine, and to stretch and contract them to prevent anal incontinence. Correct and regular exercise can prevent and treat anorectal diseases and stop urinary incontinence. This exercise is also helpful in promoting sex life.

Second, the effect of hip flexion and anal lifting exercise is better, the method is:

Lie on your back in bed, cross your legs, lift them up and flex your hips (keep your thighs as close to your abdomen as possible), and do this 20-30 times in a row. Exhale while flexing your hips and relax your anus, once in the morning and once in the evening.

How should we do the anal lifting exercise to achieve the best effect of vaginal tightening? Everyone does the anal lifting exercise this way. Through the anal lifting exercise, we can improve our physical fitness. The anal lifting exercise can also help women realize their dream of vaginal tightening. If you want to do the anal lifting exercise, you must pay attention to these methods and the posture must be correct.