How to do anal exercises: Comprehensive guide and hot topics analysis
In recent years, with the increase in health awareness, anal exercises (also known as Kegel exercises) have gradually become a hot topic. This kind of exercise not only improves pelvic floor muscle function, but also has a significant effect on preventing and alleviating a variety of health problems. This article will combine the hot content on the Internet in the past 10 days to introduce you to the correct methods, precautions and related data of anal exercises in detail.
1. Benefits of anal exercises
Anal exercises mainly exercise the pelvic floor muscles and bring the following health benefits:
| Benefits | Applicable people |
|---|---|
| Improve urinary incontinence | Postpartum women, the elderly |
| Enhance sexual function | Adult men and women |
| Relieve hemorrhoid symptoms | Sedentary people and hemorrhoid patients |
| Prevent uterine prolapse | Postpartum women, menopausal women |
2. The correct way to do anal exercises
According to recent sharing from popular health bloggers, the correct steps for anal exercises are as follows:
1.Find the muscle groups: Try to interrupt the feeling of urination. The muscles used are the pelvic floor muscles that need to be exercised.
2.basic exercises: Contract the muscles around the anus and vagina, hold for 3-5 seconds, then relax for 3-5 seconds.
3.Advanced exercises: Gradually increase the contraction time to 10 seconds and keep the relaxation time consistent.
4.training frequency: 3-4 groups per day, 10-15 times per group.
| training phase | contraction time | relax time | Number of sets per day |
|---|---|---|---|
| Beginner | 3-5 seconds | 3-5 seconds | 3 groups |
| Intermediate | 5-7 seconds | 5 seconds | 3-4 groups |
| Advanced | 7-10 seconds | 5 seconds | 4 groups |
3. Answers to recent hot questions
1.Can anal exercises help you lose weight?
Recently, many fitness bloggers have clarified that anal exercises mainly exercise the pelvic floor muscles and are helpful for local shaping, but they cannot directly reduce weight.
2.What should I do if it hurts during anal exercises?
Health experts recommend starting with gentle exercises and avoiding excessive exertion. If pain persists, consult a doctor.
3.Do men need to do anal exercises?
The latest research shows that male exercise can significantly improve prostate health and sexual function, which has become a hot topic recently.
4. Precautions
1. Avoid practicing while urinating to avoid causing urinary retention.
2. Breathe normally during practice and do not hold your breath.
3. You should consult your doctor before practicing during menstruation or after surgery.
4. It takes 4-6 weeks for the effect to show up. The most important thing is persistence.
5. Popular discussion data on the entire network
| Platform | Amount of related topics | Hot trends |
|---|---|---|
| 128,000 | rise | |
| little red book | 56,000 | stable |
| Zhihu | 32,000 | rise |
| Station B | 19,000 | New |
It can be seen from the above that anal exercise, as a simple and effective way of healthy exercise, is attracting more and more attention. If you practice it correctly, you can reap significant health benefits. It is recommended to carry out exercises step by step based on your own situation.
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