How many times is it advisable to do anal exercises for weight loss

It is generally recommended to perform 50-100 anal exercises per day, which can be divided into 2-3 groups to help strengthen the pelvic floor muscles and assist in weight loss. Anal lifting exercises can help reduce abdominal fat accumulation by activating core muscle groups and improving local blood circulation.

Anal lifting exercise belongs to low-intensity endurance training, which can effectively exercise pelvic floor muscles and deep abdominal muscles by maintaining a single contraction for 5-10 seconds before relaxing and repeating. For sedentary individuals, this exercise can alleviate pelvic congestion and promote an increase in metabolic rate. In the initial stage, you can start with 30 times a day and gradually increase the frequency after adaptation to avoid muscle strain caused by excessive fatigue. Cooperating with abdominal breathing has a better effect, contracting the anus during inhalation and relaxing during exhalation, which can simultaneously strengthen the respiratory muscle group. When some people have pelvic floor muscle high tension or lumbar spine disease, it is necessary to reduce the amount of single exercise to 20-30 times. Postpartum women or patients after prostatectomy should adjust the intensity under the guidance of the doctor to avoid causing urinary retention or pain. Hypertensive patients should maintain a normal breathing rhythm during exercise to prevent blood pressure fluctuations caused by holding their breath.

It is recommended to combine anal lifting exercise with aerobic exercise, such as brisk walking or swimming, to better promote whole-body fat metabolism. Pay attention to replenishing water before and after practice, and avoid doing it on an empty stomach or when full. If there is hip pain or abnormal urination, exercise should be suspended and a rehabilitation physician should be consulted. Long term adherence to this exercise not only improves physical fitness, but also has certain benefits in preventing hemorrhoids and urinary incontinence.