3 Advanced Kegel Exercises for Men = RESULTS!

Introduction

This tutorial provides a step-by-step guide to advanced Kegel exercises specifically designed for men. These exercises help improve sexual performance and bladder control by strengthening the pelvic floor muscles. By following the techniques outlined by pelvic floor physiotherapist Michelle Kenway, you can enhance your pelvic floor power and endurance effectively.

Step 1: Understand Male Pelvic Floor Muscles

• The pelvic floor muscles are skeletal muscles that can be contracted and relaxed.
• Unlike other muscles, you cannot easily add resistance to Kegel exercises; therefore, specific training strategies are essential.
• Focus on the unique nature of these muscles to optimize your training routine.

Step 2: Position for Advanced Kegel Exercises

• Choose the standing position for performing Kegel exercises; this position engages the pelvic floor muscles more effectively due to gravity.
• Avoid lying down or sitting, as these positions may reduce the effectiveness of the exercises.
• Experiment with different standing postures or functional positions to enhance muscle engagement.

Step 3: Power Kegels for Strength and Intensity

• Perform one-second Kegel contractions to maximize muscle power.
• Focus on contracting your pelvic floor muscles with 100% maximal voluntary intensity.
• Recommended routine:
  • 10 power Kegels
  • 6 times a day
• This approach targets fast-twitch muscle fibers for strength and speed improvements.

Step 4: Endurance Kegels for Stamina

• Hold your Kegel contractions for a minimum of 10 seconds to build endurance.
• Recommended routine:
  • 10 endurance Kegels
  • 6 times a day
• This method focuses on slow-twitch muscle fibers to enhance stamina and control.

Step 5: Functional Training Techniques

• Practice Kegel exercises in various positions that mimic real-life situations, such as different sexual positions or during standing activities.
• This principle of muscle specificity helps strengthen the pelvic floor muscles effectively.
• Avoid performing Kegel exercises while walking or running to prevent overtraining.

Step 6: Avoid Overtraining and Common Mistakes

• Limit your daily Kegel repetitions to a maximum of 120, which should include:
  • 60 power Kegels
  • 60 endurance Kegels
• Monitor your body’s response to avoid fatigue or discomfort.
• Listen to your body and adjust the intensity and frequency as needed.

Conclusion

Advanced Kegel exercises can significantly improve sexual performance and bladder control for men. By understanding the pelvic floor muscles and employing the right techniques, you can maximize your training outcomes. Remember to maintain proper positioning, balance your routines between power and endurance exercises, and avoid overtraining to achieve the best results. Start incorporating these practices into your daily routine for optimal pelvic floor health.