Starting position: sitting on a hard chair or on a stool, legs slightly narrower than shoulder width apart. The body is straight, the back is not tense, sit loose and light (but not hunched over). Bend your elbows (elbows down) and show your palms to the viewer – the “psychic” pose.

Taking noisy, short, rhythmic breaths through your nose, clench your palms into fists (make grasping movements) and at the same time sharply squeeze the anus (anus). The whole body at this moment moves down with a push – the “spring” is compressed. The buttocks at the moment of inhalation also sharply tighten and contract along with the anus. Then immediately relax for a moment (the body straightens slightly, the back is straight again, sit freely and easily) – the exhalation is gone, the spring is unclenched.

Inhale again – the palms clenched, grabbed the air, the body moved down with a push, the anus and buttocks clenched.

Take 4 noisy short breaths in a row while squeezing the anus, buttocks and palms. Then rest for 3-5 seconds and again 4 breaths-movements.

Norm – 24 times 4 breaths-compressions (96 – “hundred”) with a rest of 3-5 seconds after every 4 breaths-movements.

Remember! Breathing in through the nose, squeezing the palms, squeezing the buttocks, squeezing the anus – you need to do it at the same time! The exhalation should leave imperceptibly through the mouth after each inhalation-compression.

This exercise is recommended to be done either completely naked or in wide, loose-fitting (“family”) shorts.

Exercise “Spring” in men perfectly massages the entire prostate gland, the initial section of the urethra and ejaculatory ducts, strengthens the bladder and rectum. Recommended for prostatitis, impotence, hemorrhoids, enuresis, male infertility and other diseases of the genitourinary system.

You can even, just sitting in front of the TV, for example, unnoticed by others for 5-10 minutes, squeeze the anus. Breathing is voluntary, don’t think about it.

A good exercise is twitching the buttocks. The legs should not participate in it, only the buttocks. This movement can be done alternately: first shake both buttocks for a while, then the left buttock, and then the right. And again with both. Can you alternate this? anus compression exercise.