Loose Anal Muscles: How to Tighten Your Anus & Gain Sphincter Strength

Sphincter muscle exercises improve loose anal musculature and assist in preventing leakage from the bowels and improve pleasure during anal sex. For patients with fecal incontinence or other issues, daily stretches may be able to build up muscle and improve symptoms if you are dealing with loose anus muscles.

Below, we‘ve listed some symptoms of a weak anal sphincter, what causes loose anal musculature, and how to strengthen sphincter muscles.

Can An Anus Become Loose?

I spend a lot of time educating my clients on the right way to begin engaging as a bottom, but after years of anal play, something else many bottoms are concerned with is the possibility of loosening up their sphincters too much. Some common questions for those worried include, “does the anus tighten back up” or “how do I tighten loose skin around the anus?” This begs the question: is this a legit concern, and, if so, what steps can be taken to prevent a loose anal sphincter?

Unfortunately, a loose sphincter is a real possibility, especially if people push their sphincter‘s boundaries of relaxation. Most of the people who experience a loss of function tend to like bigger toys or penises, and/or engage in fisting. All of these factors can definitely, in due time, cause the anus to loosen itself beyond repair and result in issues that would require anal tightening. For more information, check out my comments in the Myth of the Loose Butthole.

What Causes a Loose Anus?

As noted above, some other common causes of a loose anus include diarrhea, constipation, chronic bowel or urinary diseases, and muscle or nerve damage. Some types of muscle or nerve damage can come from aging or giving birth. However, anal intercourse, toys and fisting are other known risk factors.

Other factors that cause an anus to become loose include:

• Constipation and straining
• Inflammatory bowel diseases
• Chronic urinary tract infections
• Childbirth
• Heavy lifting
• Surgery
• Other rectal injuries

All of these factors may affect anal elasticity. Being able to open up to receive a toy or penis is a skill that has nothing to do with increased distensibility or how most describe as having a “loose anus” and instead, has everything to do with mind over matter and anal sphincter control. Continue reading for sphincter muscle exercises and tips on how to tighten loose skin around anus areas.

Honing into this skill set – being able to control the reflex – and modulate to the degree of maximal pleasure is a true art and takes practice. However, when someone engages in fisting and/or any excessive dilation, this is when someone opens themselves up (no pun intended) to the possibility of a loose anus.

This is because one can stretch the muscles beyond recoil, causing damage. Our muscles are normally able to relax to a degree and it definitely has a maximal capability of opening. If one pushes beyond the boundaries excessively one time or beyond the boundaries over one‘s lifetime, it can lead to a loose anus. Without treatment, this issue could even progress to medical conditions such as anal incontinence, decreased sensation, and gas. Also of note, specifically within the LGBTQ+ community, enema use and/or distention from long-term cleansing can also cause loose anal muscles. If one actually needs any cleansing at all, the intent should be: less distention and more gentle irrigation. Following guidelines such as Bespoke Surgical‘s anal douching best practices can help ensure you‘re doing what‘s best for your body.

Basic Symptoms of Loose Anal Musculature

All of the ramifications of a loose anus depend on the degree of elasticity. It can range from decreased sensation during anal intercourse/play for you and your partner to more extreme symptoms, like gas or fecal incontinence. There may even be a sensation that one‘ s insides are undergoing rectal prolapse. The goal is to understand all of the issues surrounding the increased elasticity, with prevention, regular monitoring and anal tightening procedures to improve outcomes.

Symptoms of a loose sphincter can include:

• Complete loss of bowel control,
• Bowel leaking during exercise,
• Passing stool following gas,
• Coughing or sneezing causing a leak.

It‘s often accompanied by diarrhea, constipation or gas and bloating.

For many bottoms, these physical symptoms are also tied to anxiety, shame, or fear that loose anal changes mean they have done something wrong or permanently damaged their bodies. It is important to remember that these issues are common and treatable. Learning about sphincter exercises, exploring non surgical anal tightening strategies, and connecting with affirming providers can reduce that stress and help you move toward solutions instead of feeling stuck in worry.

Prevention, Recovery, and Sphincter Strengthening for Loose Anal Muscles

With that said, when I recommend that my clients use butt plugs to assist relaxation while preparing to bottom, the opposite can be done as well. In other words, you should use butt plugs to tighten and strengthen the muscle around the plug, just like you would at the gym working out your biceps. This is a key component to retaining a tight anus and preventing loose anal muscles over time. A few times a week of contraction work will go a long way when it comes to muscle preservation. Proper techniques and muscle hypertrophy with these tips should set you straight (but don’t worry – not that straight!). One additional route to tighten anus muscles is to pursue gluteal work with squats and kettle bells in order to set up the muscular growth and/or stability to maintain a tight anus. Our anal training services can also show how to safely grow accustomed to voluntarily loosening your sphincter for anal play.

How Do I Tighten My Sphincter Muscle if I Have Loose Anus Muscles?

Use kegel exercises as one of your tools to support learning how to tighten anus musculature, especially if you are concerned about loose anal control. Here‘s how to do kegels:

• Relax your abdomen and buttocks.
• Spread your legs slightly apart.
• Squeeze your anus and pelvic floor muscles and hold for 5-10 seconds
• Release gently.
• Repeat five times, at least twice a day.

Bespoke Surgical has a Guide To Kegel Exercises for Men that can improve pelvic floor strength and assist with general anal tightening and issues such as fecal incontinence, a loose sphincter, or loose anal muscles.

How to Perform Anal Kegel Exercises Correctly

Pelvic floor strengthening is often the first step when someone feels decreased anal tightness. But how you perform Kegels matters just as much as whether you do them.

Step 1: Identify the Right Muscle

The easiest way to identify your anal sphincter is to imagine trying to prevent passing gas. The muscle you contract is your external anal sphincter.

Another helpful image is the “elevator” analogy. Picture your pelvic floor as an elevator rising upward inside your body. When you gently contract, the elevator rises one floor. When you release, it lowers back down.

Avoid tightening your abdomen, thighs, or glutes. The movement should feel subtle and internal.

Step 2: Start With Controlled Holds

Begin with:

• Contract for 3–5 seconds
• Fully relax for 5–10 seconds
• Repeat 10 times

Complete this set 2–3 times per day.

Step 3: Progress Gradually

After 2–3 weeks of consistent practice:

• Increase holds to 8–10 seconds
• Add “quick pulses” (rapid 1-second contractions)
• Incorporate exercises while standing or walking

Progression should feel controlled, not strained.

How Long Until You See Results?

Many patients expect immediate improvement. In reality, meaningful strengthening often takes several months of consistent, correctly performed exercises.

Some people notice improvement at 6–8 weeks, but optimal results typically require 8–12 weeks or longer. Patience and proper form matter more than intensity.

Internal vs External Anal Sphincters — What Can You Actually Train?

The anal canal has two primary sphincter muscles:

Internal Anal Sphincter

This muscle works automatically. It stays closed at rest and relaxes reflexively during bowel movements. Because it’s involuntary, you cannot directly train it.

External Anal Sphincter

This is the muscle you consciously contract when trying to hold in gas or stool. Kegel exercises target this muscle, along with the surrounding pelvic floor muscles.

When people talk about “tightening” or strengthening the anus through exercise, they are referring to improving control of the external sphincter and pelvic floor — not the internal sphincter.

When Exercise Alone Isn’t Enough

If you’ve been performing pelvic floor exercises consistently for several months and symptoms persist, the next step is structured therapy.

Pelvic Floor Physical Therapy

Working with a trained pelvic floor physical therapist allows for:

• Real-time feedback
• Correct muscle isolation
• Personalized progression

Supervised therapy has been shown to be significantly more effective than unsupervised exercise — in some cases up to five times more effective.

Biofeedback Therapy

Biofeedback uses small sensors to measure muscle activity. You can visually see whether you are contracting the correct muscle and how strong the contraction is.

This helps eliminate guesswork.

Electrical Stimulation

In certain cases, low-level electrical stimulation can help activate weak pelvic floor muscles and improve coordination.

These non-surgical options are often highly effective when done under medical supervision.

How Is Anal Sphincter Weakness Evaluated?

If symptoms persist, your provider may recommend diagnostic testing to better understand muscle strength and coordination.

Common evaluations include:

Anorectal Manometry

Measures resting and squeeze pressures inside the anal canal.

Electromyography (EMG)

Assesses nerve and muscle function to determine whether weakness is muscular or neurological.

Endoanal Ultrasound

Visualizes the sphincter muscles to identify structural damage or tears.

Defecography

Evaluates coordination of muscles during bowel movements.

These tests allow your provider to determine whether symptoms are due to muscle weakness, nerve injury, structural damage, or rectal prolapse — and guide appropriate treatment.

Can Your Anus Tighten Back Up After Anal Stretching That Causes Looseness?

There are two rings of muscle around the anus, and the outer ring of muscle is the external sphincter. Each can be damaged if they are strained or otherwise at risk for a loose anus. Like any muscles, your anal musculature and sphincter will heal over time if they are strained; however, sometimes too much damage will need medical attention.

If you‘re wondering “does the anus tighten back up?”, the answer is yes. Steady exercises and treatment can be combined to improve these voluntary muscles’ tightness or looseness.

Strengthening exercises and proper care can help improve control and function over time. Structured anal dilation therapy services can help patients retrain their muscles safely, improving control without overstressing the sphincter

It is also common to notice temporary loose anal changes after particularly intense anal sex, especially with larger partners, fisting, or thick toys. In most cases, this short term change in tone improves fairly quickly as the sphincter recovers. Gentle rest, avoiding further penetration, and continuing your anal tightening exercises can support this recovery and help you distinguish normal stretching from more persistent changes that may need medical input.

What Happens If Rectal Prolapse Is Left Untreated?

Rectal prolapse is not just a cosmetic issue. If left untreated, it can lead to more serious complications.

Potential risks include:

• Fecal incontinence
• Chronic constipation
• Rectal ulcers from friction and irritation
• Incarceration (when prolapsed tissue becomes trapped)
• In rare cases, compromised blood flow leading to tissue damage

If you notice persistent tissue protrusion, bleeding, or worsening control, seek evaluation promptly.

Early treatment prevents long-term complications.

When Is it Time to See a Doctor for Anal Tightening?

As mentioned, though, sometimes using a butt plug simply isn’t enough. Which leads us to the next question: at what point is it time for someone to go see a doctor? And what type of expertise should the doctor have in order to be able to provide the best remedy for a loose anus?

If you have tried all of the above without improvement, seeing a physician with extensive knowledge on anal intercourse with all of its ins and outs is imperative. The intricacies of the science of bottoming is quite vast and since we only have one asshole, correct initial management is a must. It all starts with an appropriate and detailed non-biased sexual history. During a full external and internal evaluation, a lot of information can be obtained, assessing for whether or not there is a functional abnormality, like hemorrhoids, skin tags, or muscular laxity leading to the lack of coaptation. Full muscle evaluation in both a relaxed and contracted state provides more useful information, especially functional. With all of this, one can understand form, function, and the aesthetic issues surrounding a loose anus, with planning appropriate corrective actions. The mainstay is medical optimization, plus or minus pelvic floor therapy or surgical corrective approaches tailored to each client’s needs. A tighter hole with more control can lead to normalization of defecation, no sudden accidents, an improvement in sexual stimulation, and overall wellness for both you and your partner(s).

Bespoke Surgical is an elite anal surgery practice in NYC focused on health and wellness. We offer an anal elasticity training program that’s hand-tailored to treat your specific needs, including concerns about loose anal muscles and anal tightening. Programs can include education, sEMG biofeedback, pelvic floor stimulation and more. Check out the anal elasticity page here for more information.

FAQs

Can a Loose Anus or Prolapsed Anus Fix Itself?

Minor or mucosal prolapse — where only the inner lining slips outward slightly — may temporarily reduce on its own, especially after lying down. However, full-thickness rectal prolapse (when the entire wall of the rectum protrudes) rarely resolves permanently without medical treatment.

In adults, prolapse typically progresses over time rather than improving.

If you notice:

• A visible red bulge from the anus
• Persistent mucus or bleeding
• A feeling of incomplete emptying
• Increasing leakage

You should seek evaluation from a colorectal specialist.

Could It Be Rectal Prolapse Instead of Muscle Weakness?

Rectal prolapse occurs when the rectum slips downward and may protrude through the anus.

This condition is different from simple sphincter weakness.

Signs of prolapse may include:

• A red or fleshy bulge protruding from the anus
• Mucus discharge
• Bleeding
• A persistent sensation that something remains inside after a bowel movement

In adults, rectal prolapse typically does not resolve permanently without treatment and often requires surgical correction.