Kegel Exercises For Both of Men and Women

Kegel exercises primarily target the pelvic floor muscles, which play a crucial role in supporting the bladder, rectum, and, in men, the prostate.
Here are different types of Kegel exercises that men can try:
1. Basic Kegel Exercise:
Identify the muscles: Contract the pelvic floor muscles as if you are trying to stop the flow of urine midstream.
Focus on squeezing the muscles around the anus and urethra.
Hold and relax: Hold the contraction for 3 to 5 seconds, then relax for an equal amount of time.
Gradually increase the duration as your muscles become stronger.
2. Quick Contractions:
Contract and release quickly: Instead of holding the contraction, quickly squeeze and release the pelvic floor muscles.
Aim for a rapid contraction and release rhythm.
Repeat: Perform a series of quick contractions, gradually increasing the speed as you become more comfortable.
3. Elevator Kegels:
Gradual contraction: Imagine your pelvic floor muscles as an elevator with different floors.
Slowly contract the muscles as if the elevator is moving up from the ground floor to the top floor.
Gradual relaxation: Slowly release the contraction, bringing the elevator back down floor by floor.
4. Bridge Kegels:
Incorporate hip muscles: While lying on your back with knees bent and feet flat on the floor,
contract the pelvic floor muscles and lift your hips toward the ceiling.
Hold and relax: Hold the bridge position for a few seconds,
then lower your hips back down while relaxing the pelvic floor muscles.
5. Deep Breathing Kegels:
Combine with deep breaths: Inhale deeply, expanding your diaphragm, and simultaneously contract your pelvic floor muscles.
Exhale and release the pelvic floor muscles.
Coordinate breath and contractions:
Coordinate your breath with the contraction and relaxation of the pelvic floor muscles.

DISCLAIMER: The information provided on this channel and its videos is for education purposes only and should not be considered as professional advice. Any information provided in this video should not considered as a substitute for prescriptions suggested by local beauty, diet and health care professionals. We are trying to provide a perfect, valid, detailed information. We are not a licensed professional so make sure with your professional consultant in case you need. Viewers are subjected to use information provided in video on their own risk.