How to do Kegel exercises for men at home

April 24, 2020 Admin Home page » Tips and recommendations

How to strengthen the Kegel muscles responsible for intimate health and the urination system. List of exercises. When to expect the first results. Training video.

Currently, Kegel exercises for men can improve urination problems and improve erections. This technique will allow you to avoid a depressive state, in which an active lifestyle decreases, the frequency of intimate relationships decreases, and isolation occurs.

By following the recommendations and simple rules, you can return your neglected body back to normal, reverse the disease and again enjoy all the pleasures of life.

Features of the technique

In everyday life, the pelvic floor muscles are hardly used, so over time they become less elastic and strong. We need a set of training to develop and improve their tone. The situation is complicated by a sedentary lifestyle, difficult childbirth and other external factors. In fact, intimate muscle tone is the most important component of women's health. They support the uterus, intestines and bladder. Kegel exercises prevent inflammatory processes, prolapse of the pelvic organs, and are a preventive measure against incontinence and a host of other troubles. Regular exercise helps tighten your stomach when no amount of dieting or abdominal crunches can help. The Kegel technique restores the elasticity and sensitivity of the vagina - and your sex life immediately takes on new colors. And every woman can perform simple exercises without any effort.

Increasing load

Over time, when you master the basic actions and your PC muscle begins to work better, you can begin to complicate it. Through constant development, you will be able to control ejaculation.

Reviews of Kegel exercises for men are filled with stories about the happy transformation of an inexperienced boy or a flabby guy into a real ladies' man, for whom even two women are no longer enough.

How to make your workout more challenging:

• start experimenting with the delay time, extending the voltage to 30 seconds, the main thing is not to overdo it;
• engage with the erect organ, this will allow you to better control yourself during sexual intercourse;
• lift the erect organ up/down;
• place a towel on top, the weight of which can be increased over time.

Execution technique

Pay attention to what exactly you are straining to hold back the urge of your bladder in the toilet. This will help you feel what intimate muscles are. There is only one main exercise - you need to tense and unclench them, and you can do this even on the road or at work - no one will suspect anything. Do the exercises while sitting at a table, standing, in a butterfly pose, or lying on your back with your knees slightly raised. You shouldn't strain your lower back, abs, buttocks, or anything else. Breathe calmly and evenly without holding your breath. Be sure to empty your bladder so that it does not put undue pressure. Doctors recommend exercising two to four times a day and 5-50 repetitions each time. Increase the intensity very slowly and gradually, every one to two weeks. You will not feel success immediately, but after about a month and a half, but it is significant!

Complex for pregnant women

Special exercises for pregnant women in the first trimester include Kegel exercises. After 17 weeks of pregnancy, the exercise regimen becomes gentle, and in the third trimester it is as easy as possible. The main goal is to prepare the body for labor and not harm the baby either before birth or during childbirth. The complex for pregnant women is practically no different from the complex for girls who have not given birth, but the number of exercises per day should not exceed 25 times, and the starting position is strictly lying on your side. Pregnant women should not exercise while sitting or standing, nor should they use exercise equipment or massagers.

Kegel exercises to strengthen muscles

Combine classes with other workouts for greater effectiveness. Lie on your back, bend your legs, rise into the bridge, tense your intimate muscles for a few seconds, relax and lower yourself. Just 10-20 of these Kegel repetitions will increase blood flow and oxygenation. Lie on your stomach, bend your knees and alternate smooth tension with smooth relaxation. Sit cross-legged, straighten your back and neck, and maintain good posture while exercising. Get on all fours, lower yourself onto your elbows and feel the compression deep and upward, straining gradually.

Kegel exercises for pregnant women

For nine whole months, the body literally works to its limits, because the load and pressure on the uterus increases significantly. Regular Kegel exercises can help you have a faster and less painful labor. The likelihood of ruptures is reduced, and the process as a whole is much easier.

During pregnancy

During pregnancy, severe toxicosis or bleeding is added to the standard contraindications. After the sixteenth week, perform exercises only while sitting or standing to reduce blood pressure. The main thing is not quantity, but regularity, so 20-30 contractions are enough, but every day. The main exercise during pregnancy is pushing out 10-15 repetitions. Take a comfortable position and completely relax, then hold your breath and push for 3-4 seconds. Before such a workout, you must empty your intestines. During childbirth, this exercise will greatly help with correct pushing. Stand with your legs slightly apart, knees slightly bent and hips moving out to the sides. When you reach the extreme point, squeeze your intimate muscles and hold. Relax your muscles, move your hips to the other side and repeat - you need about 30 of these approaches in total.

After childbirth

Recovery after childbirth can take months, or even years. During this period, young mothers are often concerned only with the tone of the abdominal muscles and completely forget about the intimate muscles. Thanks to regular exercise, recovery is easier - and this has been proven experimentally. The best exercise for recovery after childbirth at home is the “lift,” which will also help you feel all your muscles again. Lie on your back, bend your knees slightly and tense your muscles gradually from the outside inward, as if in rings. Pause a little on each ring and repeat 10-15 times.

How can you enhance gymnastics?

If women's intimate muscle massagers in the form of balls (1 or 2 balls) have been used for a long time, then the Kegel exercise machine for men was developed 2-3 years ago.

• This is a modern device that resembles a thick pad, it is used externally - the man simply sits on it with the perineal area and receives a massage in accordance with the program specified on the smartphone. The instructions suggest using the trainer as a wearable trainer in shorts.

Kegel exercises for men are supplemented with complexes recorded in video lessons that make it easy to master these techniques at home.

Here are some of them:

1. Glute bridge - lying on your back, legs bent, feet pressed to the floor, arms along the body. Raise and lower your pelvis at a fairly fast pace, sometimes pausing for a few seconds at the highest point, while the LMB works independently;
2. Squat with knees spread - legs apart, squat with a straight back, arms forward;
3. Standing on all fours, pull the pelvic muscles inward and upward;
4. Walking on the buttocks - forward and backward;
5. Leg Raise - Lying on your back with your legs bent. Raise your legs until your thighs are perpendicular to the floor.

Kegel exercises for uterine prolapse

With such a diagnosis, the first thing to do is tone your intimate muscles. For maximum effectiveness, exercises are combined with other treatment methods, as recommended by the doctor. Although if the pathology was detected in the initial stages, only training may be enough. If the anterior wall is drooping, perform Kegel exercises three to four times a day. For ease of tracking, there are even special mobile applications with hourly reminders. Don't overextend your thighs or abs. Consult your doctor because not everything is safe in stage three or four. Contract and relax your muscles as quickly as possible for up to 10 seconds. Then take a break for the same amount of time and repeat the cycle from the beginning. When the uterus prolapses, start with 10 repetitions, gradually increasing their frequency, and a little later you can double the duration.

How is the complex useful?

The Kegel method has the following effects:

• eliminates stagnation, improves blood circulation in the pelvic organs, this reduces the risk of developing prostatitis and hemorrhoids;
• improves erection thanks to the potency muscle, which helps pump blood into the penis;
• controlling the love muscle helps prolong sexual intercourse and prevent premature ejaculation;
• against the background of Kegel gymnastics, orgasm, as a rule, will be noticeably different for the better;
• facilitates urination, eliminates urinary incontinence.

Is there any harm from exercising? If you perform Kegel exercises correctly, observing the contraindications and the step-by-step approach outlined above, then nothing that would be unpleasant will happen, either psychologically or physically.

Kegel exercises for endometriosis

Blood stagnation directly affects the development of endometriosis, tumors and fibroids. Kegel exercises accelerate the blood and saturate the tissues with oxygen. Systematicity is also very important here, so don’t chase speed and quantity. Squeeze your intimate muscles as hard as possible for half a minute, then relax for half a minute, and repeat five times twice a day. Quickly squeeze and unclench your muscles in three sets of 10 times, and then squeeze and hold for as long as you can (but no more than 2 minutes).

Contraindications to Kegel exercises

For all its positive effects, potency exercises have a number of contraindications:

• recent surgical interventions on the genital organs;
• thrombosis and varicose veins;
• purulent inflammatory processes in the pelvis.

It is worth noting that the PC muscle, like any other muscle in the human body, is capable of overexertion, sprain and injury. Therefore, it is not worth breaking records from the first days of classes. And if you feel a spasm, pain, or unpleasant sensation, you need to stop the exercise and give the muscles a rest. You can train the “love” muscle only gradually.

Kegel exercises for urinary incontinence

Initially, the technique was developed, among other things, for women suffering from incontinence. Later, doctors assessed the effectiveness of the Kegel concept for other problems, and began to widely use it during pregnancy or for general strengthening of the body. Start with 10 contractions, holding for 3 seconds. Every week, increase their number by 5 until you reach 30. In the same way, systematically increase the duration by 2-3 seconds until you reach 15.

Contraindications for training

Kegel training is contraindicated if:

• inflammatory processes of any etiology in the pelvic area in the acute phase;
• bleeding as a result of surgery or diagnostic procedures;
• tendency to bleeding or blood clots;
• the presence of benign or malignant neoplasms in the pelvic area.

As for training in the postoperative period, it is allowed only with the permission of the doctor.

Kegel exercises for hemorrhoids

Lack of physical activity, sedentary lifestyle and low muscle tone are some of the main causes of hemorrhoids. Regular exercise prevents the development of chronic disease. For prevention and treatment, exercise at least 10-15 minutes a day. Alternately squeeze and unclench the muscles of the pelvic floor and anus, alternating short contractions with long ones. Start with holds of 5-7 seconds and slowly increase them to 20. Squeeze both muscle groups at the same time and hold for 15-30 seconds - repeat five times.

Kegel exercises for men with prostatitis

When physical exercises are used on the pelvic muscles, blood supply increases and muscle tone increases. This eliminates congestion in the prostate gland. If you combine Kegel exercises with exercises such as pelvic rotation , add massage , then you can get rid of prostatitis forever!

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These exercises are also good for improving erectile function in men. After all, when the pubococcygeus muscle is pumped, blood circulation in the bulbospongiosus muscle of the penis improves. And she is responsible for the release of semen during ejaculation. And if you use this muscle well, ejaculation can be controlled, which is a big bonus for sex.

Kegel exercises for women over 50

Muscles always weaken, especially if they are not exercised for years, and then menopause is superimposed on top of it. But the condition of intimate muscles directly affects the risks of gynecological and urological problems. Therefore, we recommend introducing at least the simplest basic Kegel exercises into your daily practice. Take a comfortable position and tense for 5-10 seconds. Two or three sets a day, 10-15 times, is enough, and slowly increase the number every week and a half until you reach 45-50 repetitions. Or alternate 3 short compressions with 1 long one, relax - and repeat 10 times.

Exercises

Weak pelvic floor muscles - also called Kegel muscles - are a direct path to poor quality of life.

You can, to some extent, come to terms with such a phenomenon as urinary incontinence by using pads, although this is also difficult to wrap your head around, but you definitely cannot come to terms with the prolapse of internal organs, since this threatens serious problems in the future. As for the loss of vaginal elasticity, this will also not bring joy - this time in your sexual life.

The conclusion suggests itself - to practice Kegel complexes for the benefit of your own health.

The advantage of classic Kegel exercises is that they can be done anywhere and in any environment: in a chair at work, standing on public transport, lying on the couch while watching TV, etc. Daily training is encouraged.

But time passes, and in more than seven decades from the moment of their creation, others, more advanced and effective, were invented on their basis.

Exercises with simulators

Exercise machines designed specifically for the pelvic muscles increase the effect of the exercises performed. Trainers:

1. Vaginal balls (Kegel balls, aka eggs). The main thing is not to let the balls fall out of the vagina during training. These simple devices will help create additional stress and make classes more intense. Balls can also have programmable vibration.
2. Smart trainers. They resemble miniature silicone vibrators that make the muscles work more intensely. You can program the frequency and frequency of vibrations using mobile applications
3. Vibrators for electrical stimulation. In addition to the vibration mode, it generates weak currents that cause additional contraction of the pelvic muscles during training.

All of the above are usually called Kegel simulators (devices).