Read on now to learn how to Kegel for men:
1. Using the correct Kegel exercise technique
2. Daily Kegel workout guide for men
3. How to progress your Kegel exercises
4. How long until you notice improvements?
How to Kegel for Men – Exercise Technique
- Position your body comfortably lying, sitting or standing
- If you are upright correct your posture so that your spine is tall
- Contract your pelvic floor muscles by drawing your testes upwards and inwards towards your body and lifting in and around your anus. The correct Kegel action is similar to stopping the flow of urine once started.
- Relax your pelvic floor muscles back to resting position, rest briefly and repeat this exercise
How to Kegel for Men – Daily Kegel Workout Guide
Strengthening your pelvic floor muscles is just like gym training. It is necessary to get the right amount of exercise to promote strengthening, and to progress your training exercises over time.
Start out by making sure that your Kegel technique is correct. When you are confident you are using your pelvic floor muscles correctly, you are ready to start.
Do your Kegels in the position that allows you to feel your exercises best – this might be lying on your bed, sitting in chair or standing
Number of Kegel Exercises
- Contract your pelvic floor and maintain this exercise for 3-10 seconds, relax and rest briefly
- Repeat 8-12 Kegel exercises in a row, resting sufficiently between each attempt
- Start out with what you can manage, you will improve over time
- Repeat this routine a total of 3 times daily, this can be done at different times during the day
Progressing your Kegels for Strengthening
There are a number of ways to progressively Kegel for men. In the gym you would lift heavier weights and do more repetitions, with lest rest breaks to strengthen your muscles. Progressing Kegels is similar but without the weights.
To progress Kegel exercises for men:
- Increase the strength with which you contract your pelvic floor muscles
- Maintain your pelvic floor contractions for as long as you can up to 10 seconds each time
- Increase the number of Kegels you do in a row up to 12 repetitions
- Decrease the time you spend resting between each exercise
- Do your Kegels standing where your pelvic floor muscles work harder than when lying down
How Long to Notice Improvements?
This depends on the initial strength of your pelvic floor – if your pelvic floor muscles are weak, then it can take quite some time to notice changes. Some men notice improvements within a few weeks of starting Kegels. For men Kegel exercises can take up to 5-6 months to recover pelvic floor strength, particularly if the pelvic floor is weak to start with.
The success of your Kegels will also be determined by how often you do your Kegel exercise routine. Ideally for maximum benefit aim to do your Kegel workout daily and progress your exercises regularly over time using the techniques listed above.
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