[Knowledge] No adult man or woman can resist this exercise

Feb 25, 2026

Preface

A few days ago, while chatting with my sisters, I reminded everyone to remember to do Kegel exercises. I thought everyone would understand immediately, but instead, they all looked confused.

This made me realize that although it is a very simple exercise, not many people know about it, and many have never even heard of Kegel exercises. Today, I want to talk about this topic in detail—what exactly are Kegel exercises?

What is anal lifting exercise?

Anal lifting involves contracting the anal muscles in a rhythmic manner, similar to holding back a bowel movement. You contract the muscles upward, then relax them, and repeat the process. This exercise engages the entire circle of muscles around the anus, known as the sphincter muscles.

Between breaths, tighten your buttocks and then slowly relax them, feeling the opening and closing of the anus.

This exercise requires no special equipment or specific location. You can do it lying down, sitting, or standing—whatever suits you.

Even if you're confined to your desk at work, you can take a few minutes to do some anal muscle exercises.

What are the benefits of regularly performing anal muscle exercises?

Don't underestimate this exercise—regular anal sphincter exercises can help prevent many health issues.

Preventing hemorrhoids

Hemorrhoids can result from various causes, including prolonged sitting, chronic constipation, and poor bowel habits. These factors can impair blood circulation around the anus or weaken surrounding tissues, leading to swollen blood vessels and protruding soft tissue, which form hemorrhoids.

Anal contraction exercises strengthen the anal sphincter muscles, improve local blood circulation, and enhance the rectum's resistance to disease, effectively preventing the development of hemorrhoids.

As you alternate between contracting and relaxing the anal muscles, your sphincter muscles grow stronger, blood circulation improves, and the likelihood of developing hemorrhoids decreases.

However, I must emphasize that anal contraction exercises only have a preventive effect on hemorrhoids. If there is local infection in the anal area, acute inflammation of hemorrhoids, or an abscess around the anus, performing these exercises may worsen the condition.

Protecting the prostate gland

The prostate gland is an important organ in the male body and has long been regarded as a vital gland for men.

However, as men age, the muscles of the prostate gland gradually lose their elasticity, leading to frequent prostate hyperplasia and enlargement, as well as urinary abnormalities.

Kegel exercises can promote venous blood return in the perineum, reducing prostate congestion and inflammation, and preventing some prostate diseases.

Preventing urinary incontinence

If you feel that you have completely emptied your bladder after urinating, but immediately feel the urge to urinate again; or if women experience embarrassing urinary leakage after childbirth, it is important to perform anal sphincter exercises regularly.

Regular anal sphincter exercises can strengthen the pelvic floor muscle group, increase urethral resistance, reduce overactive bladder muscle responses, and restore and enhance the function of bladder control.

Enhance sexual desire

Middle-aged women, especially those who have given birth, are prone to pelvic floor muscle and vaginal muscle relaxation.

Regular anal lifting can revitalize the entire pelvic floor muscle group, promote blood supply to the reproductive organs, enhance sexual sensitivity, and ultimately improve the quality of married life and promote family harmony.

Summary

Anal muscle exercises are good for your health and can be done anytime, anywhere, so it's a great idea to set aside some time each day to do them.

However, it's important to note that you should never do them while wearing tight pants on the subway, like the girl I saw last time. That would be really embarrassing!

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