提肛运动全身放松，将臀部及大腿用力夹紧，配合吸气，舌舔上腭，同时肛门向上提收，像忍大便的样子，提肛后稍闭一下气不呼，然后配合呼气，全身放松，每日早晚锻炼两次，每次十下。举骨盆运动仰卧屈膝，使脚跟靠近臀部，两手放在头下，以脚掌和肩部作支点，使骨盆举起，同时 Anus movement to relax the body, the buttocks and thigh force clamping, with inhalation, tongue licking on the palate, while the anal up, like the endurance like stool, after mentioning a little off the air to mention the anus, and then with the breath, Whole body relax, morning and evening exercise twice a day, every ten times. Lift the pelvis exercise supine knee, the heel close to the buttocks, hands under the head, with the soles of the feet and shoulders as a fulcrum, the pelvis raised, at the same time