How to bring abdominal, pelvic muscles back to normal after excessive masturbation fr 4 yrs and get cramps and tightening of anus wall aftr ejaculation?

Masturbation. Masturbation does not have an adverse effect on your abdominal and pelvic muscles so nothing needs to be done to bring them back to normal. See a urologist about the pain after ejaculation. It is unlikely that it is related to the masturbation.