It’s always best to be cautious, and stop if anything feels “off”: sharp sensations, too much pressure or pinching, pain, hyper-awareness of the anal entrance.
Kerner says he hasn’t heard of an anus getting permanently stretched out by anal play, but there’s always a risk. Microtears can lead to infection, and larger ones can cause permanent damage.
1. Sit-up
Start small and work your way up. A pliable, soft, small-diameter anal plug is perfect for beginners. It will be easier to insert and remove, and it won’t be as likely to get lost in the creases of your anus. If you’re not sure where to start, ask your doctor or a sexual health professional for advice, or use this handy anal stretching guide from VuVatech.
Sit up and stretch out your butthole by putting one knee down toward the floor (if you can do this comfortably). You can also do this on a stool if you don’t feel comfortable getting into a deep squat. Then, twist your body toward the bent knee and hold for one to two minutes, then repeat on the other side.
This exercise is a good way to warm up your anus muscles before you try more advanced stretching techniques. However, always keep lubricant by your side and be ready to back off the pressure if it becomes uncomfortable. Ideally, you’ll want to stop when you feel that stretching and fullness sensation, but before you reach any pain.
If you’re a beginner, expect some gas and possible bowel movements after playing with anal toys, especially if they’re made of firm materials like leather or stainless steel. Once you get more familiar with the process, you’ll have a better sense of what kind of toys and how much pressure to apply to avoid painful results.
2. Leg Lift
In this variation of the leg lift, you raise one knee in line with your hips and contract the muscles around the anus. This can be quite painful and is usually followed by a bowel movement. If you find it too painful, stop and move on to another exercise. It takes time to work up to this.
When you start anal stretching, it’s important to be patient and practice daily. The more you do, the longer your anus will stretch and the more pleasure you’ll feel from it.
It’s also important to use a quality lubricant for anal stretching, like silicone. You can use this toy-safe lubricant on your fingers, the sex toy you’re using, and in the area of your anal opening. If you’re unsure of what toy to start with, there are plenty of options available to beginners, including an anal plug that’s 4.5 inches in diameter.
You’ll want to start out slow and small with this, but you can gradually increase the size of your anal plug as you go along. It may take some time for your body to get used to the feeling of the anal plug, and it will vary from day to day — what feels comfortable today might be too big tomorrow. Keep this in mind when shopping for toys to use for anal stretching: If you slip a toy inside and it feels uncomfortable, don’t push it further.
3. Lunge
This lunge stretches the anus and pelvic floor muscles. It’s particularly good for the groin muscles (Pectineus, Adductor Brevis, Adductor Longus, and Gracilis) but is also useful for the inner thighs, which can be tightened up by the hip flexors to help support the lunge.
Start by lubricating your fingers and moving them around the anus hole in circular motions to warm up. Then, slowly insert your fingers into the anus to stretch it. If it feels comfortable, you can now play with a toy or even with your fingers, as long as it doesn’t hurt.
A skilled fisting bottom can voluntarily relax the anal sphincter to take bigger toys inside, but it takes practice to learn how to do this. You can use this exercise daily to practice and get your anus accustomed to the feel of bigger objects.
Remember to wash your hands after every anal stretching session and before touching any other part of your body, to avoid transferring bacteria from one part of your body to another. You should also always wash your sex toys after each use, and make sure to check any care instructions that come with them. The best way to keep your anus clean is to train regularly. If you have a poop or a leak, stop the session and let the poop settle, then re-lubricate and continue.
4. Butt Stretch
This basic hip stretch works the buttock and groin muscles. Lie on your back and cross one leg over the other, then pull it toward you with both hands until you feel a stretch in your buttock or groin. Push on your knee and straighten your back to intensify the stretch, and hold for 20-30 seconds.
Practicing anal stretching can be fun and arousing, but it’s also important to practice safety. First, make sure your anus is lubricated and warm, and that you have a good toy with a tapered tip. Unlike the vagina, the anus is not self-lubricating, so you need to add extra moisture and stimulate it with foreplay (or even a hot bath) before anal stretching.
When you’re ready, insert the toy and start small. The anal hole can swell up and feel painful if you’re too big for it, so never push yourself beyond your comfort zone.
To increase your pleasure and anal stretching experience, consider using a silicone lube, which is more durable than water-based lube and can hold up better to rougher play. Be sure to apply lube to the toy as well as your anus, and use a liberal amount of anal lube around the insertion site. It’s also important to develop healthy bowel movement habits, since both bowel movements and anal stretching stress the area.
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