A 30-year-old man 'lifts the anus' for 10 minutes a day. After a month, what did he gain?

While many people are sweating out at the gym, thousands of people are exercising in a simple and effective way and their bodies benefit from it. Anal lifts are more popular than the squat exercise that many laud. Because exercising is hard, but it benefits a lot. Even these people who work out anal lifts interact with each other in punch groups.

Anal exercise is a relatively simple way of exercise, which can exercise the pelvic floor muscles, prostate and other parts through the correct exercise. In many departments of the hospital, anal exercises are considered a full range of exercises and are recommended.

Anal exercise mainly works by continuously contracting and relaxing the muscles in the anal area. As early as the Ming Dynasty, there were 16 types of health suitability, including Gudao suitability often matched. Sun Simiao also mentioned in "Pillow China Fang" that Gu Dao 100 times a day can cure diseases and prolong life.

Gu Dao refers to the last level after food enters the human body, the anus. And Gu Dao exercises the anus by constantly contracting and relaxing.

01

How to do levator anus exercise?

chest-knee position

First, keep your body lying on the bed, kneel on your knees, and place your chest on the bed. Raise your hips. Hold this position for the anal lift exercise. As the body inhales, exhales to perform anal lifting motion. When inhaling, the anus consciously contracts, and there is a feeling of holding back the stool and the fart. Relax naturally for 3-5 seconds as you exhale.

supine hip lift

Lie flat with your feet close to the bed, legs supported, using your head and heels as support points, and lift your hips. After the buttocks are raised, perform regular levator exercises, contract and relax the muscles, repeat 20 times, 2-3 sets a day.

standing levator

Spread your legs as far as possible in a Zama stance. After doing this, stand on your toes slightly, and you can clearly feel the tightness in your buttocks. In this case, even after completing the levator motion, contract the anus upward and relax for 3-5 seconds.

These are three common ways of levator ani exercise, which can exercise the anus muscles during the process of continuous relaxation and contraction of chrysanthemum, which brings certain benefits to health.

02

A man exercises 10 minutes a day. What did he get?

Some men think the levator ani exercise is easy. How much can it change? But in fact, some men get a lot of benefits because they stick to levator exercises. Mr. Gu is one of them.

He is 30 years old this year, but because of work that requires long hours of sitting and work, poor eating habits, he always eats takeaway, which leads to hemorrhoids. The doctor's advice to him is that it is serious, and it may be beneficial to exercise properly through the levator ani exercise.

After a month of exercising, Mr. Gu did find the body benefited. Mainly in the following aspects.

Hemorrhoids improved. In the process of continuous contraction and relaxation of muscles, anal movement can crowd out the perianal veins, thereby promoting local blood circulation. The main cause of hemorrhoids is anal varicose veins and poor blood circulation. As a result, Mr. Gu's hemorrhoids gradually improved.

special reminder:

Although anal lifts can relieve and improve hemorrhoids, some patients with hemorrhoids are not suitable for anal lifting exercises. In elderly patients with anal fissures, patients with sphincter spasm may be aggravated by anal lifting exercises.

Patients with hemorrhoids accompanied by perianal abscess, anal prolapse, etc. may also cause pain and discomfort during anal movement, which is not conducive to the recovery of the disease. People with acute internal hemorrhoids are also not suitable for anal exercise.

The second benefit is that constipation is improved. At first, Mr. Gu always found it difficult to go to the toilet. I always squat for a long time to go to the toilet, but it also feels unclean. But after insisting on exercising for 10 minutes a day, the constipation was also relieved.

Defecation can be easily passed, the discharge can be cut off when necessary, and it is not easy to be always unclean. This also benefits from anal movement, which continuously promotes intestinal peristalsis and helps people defecate as soon as possible.

The third point also has certain benefits for the prostate. For men, regular exercise of the anus lifting exercise, when the blood circulation around the anus is promoted, can also indirectly promote the circulation of the prostate, thereby playing a role in protecting the prostate. As men age, many may experience increased nocturnal urination and difficulty urinating due to an enlarged prostate. But anal lift exercises stimulate muscle movement that protects the prostate.

For men like Gu, they can get some exercise from anal exercises. Not only that, but anal exercise has different exercise benefits for other people. For example, women are pregnant and middle-aged.

Women are prone to hemorrhoids and other diseases due to changes in hormone levels in the body during pregnancy. After 28 weeks of pregnancy, women can insist on exercising 50-100 times a day for anal lifting exercises, which can effectively prevent hemorrhoids during pregnancy, prepare for delivery in advance, and exercise muscles in pelvic floor muscles and other parts.

Postpartum women and middle-aged and older women may be more prone to urinary incontinence due to deterioration of bladder muscles and abnormal pelvic floor muscle tone. The anus lifting exercise can make the female pelvic floor muscle group get a certain exercise, improve muscle strength, so as to achieve the effect of improving urinary incontinence.

In general, levator ani exercises are unisex exercises, especially those with hemorrhoids. After exercising, they get more benefits. Mr. Gu's personal experience gives people a reference. Maybe you can also try the levator ani exercise for about 10 minutes a day. 20 is a group, 2-3 groups at a time. In the process of constantly contracting and relaxing your muscles, you can reap pleasant physical changes.

Conclusion: Did you do anal exercise today? For people with hemorrhoids, long-term sedentary conditions, and lack of exercise, anal exercises can help people build some muscles and have many benefits. But if you want to prevent hemorrhoids, urinary incontinence and other problems, anal exercise is only an auxiliary, you should pay more attention to your personal eating habits and lifestyle, avoid spicy and stimulating diet and sedentary lifestyle.