Kegels for Men - REAL TIME Daily Kegels WORKOUT

Introduction

This tutorial provides a step-by-step guide on performing Kegel exercises specifically for men, based on the real-time workout by Michelle Kenway. These exercises help strengthen the pelvic floor muscles, which can enhance stamina and control during physical activities. Suitable for men of all ages, this guide will help you incorporate Kegel exercises into your daily routine effectively.

Step 1: Understand Kegel Techniques

To perform Kegel exercises correctly, follow these guidelines:

• Choose Your Position: Find a comfortable position that works for you. Options include:

  • Lying down
  • Sitting upright
  • Standing

• Identify Pelvic Floor Muscles: Contract the muscles you would use to stop urination. This will help in targeting the right muscles.

• Start with Gentle Contractions: Begin with a light contraction of your pelvic floor muscles and hold it.

• Relax Between Exercises: After each contraction, relax your pelvic floor muscles completely before starting the next contraction.

• Increase Strength Gradually: As you become comfortable with the contractions, gradually increase the strength of your Kegel exercises.

Step 2: Establish a Daily Routine

Incorporate Kegel exercises into your daily routine using the following structure:

1. Long Maintained Contractions:

   • Hold each contraction for as long as you can, up to 10 seconds.
   • Repeat this for up to 10 long Kegel exercises in a row.

2. Quick Strong Contractions:

   • Practice 10 quick and strong contractions, each lasting about 1 second.
   • Aim for a rapid succession to engage fast-twitch muscle fibers.

3. Frequency:

   • Perform this routine 3 to 6 times daily.
   • Aim for at least 3 to 4 training days per week to see improvements.

Step 3: Focus on Muscle Fiber Types

Understanding the types of muscle fibers is crucial for an effective routine:

• Slow Twitch Muscle Fibers: Engaged during the long contractions. These fibers are important for endurance and stability.

• Fast Twitch Muscle Fibers: Engaged during quick contractions. These fibers help with immediate strength and control.

By training both types of fibers, you can improve overall pelvic floor muscle strength and control.

Conclusion

Kegel exercises for men are a simple yet effective way to strengthen pelvic floor muscles. By following the steps outlined in this guide—understanding the techniques, establishing a daily routine, and focusing on different muscle fiber types—you can enhance your stamina and control. Consider incorporating these exercises into your lifestyle regularly for optimal results. Start today and take a step toward better pelvic health!