Kegel exercises for men and women. Kegel exercises for men to strengthen the pelvic floor muscles. Kegel exercises for men: video

Gynecologist Arnold Kegel first spoke about the importance of the exercise system he developed in 1948.

Gynecologist Arnold Kegel first spoke about the importance of the exercise system he developed in 1948. Initially, it was intended for women experiencing problems with urinary incontinence, suffering from prolapse of the uterus and other ailments of the genitourinary system. However, it turned out that the exercises are suitable for men who want to prevent impotence.

Kegel exercises for men are aimed at strengthening and increasing the flexibility of the pelvic floor muscles. This is a whole group of muscles that helps keep your internal organs in place, preventing them from moving into the perineum. They also perform a number of important functions from a medical and sexual point of view.

Kegel exercises for men may be recommended to prevent hemorrhoids after prostate surgery or as a way to improve bladder control.
Essentially, the exercises developed by Kegel help control the flow of urine and the movement of the penis. They will not only strengthen the muscles, but also increase blood flow to the groin area. But a full-fledged erection is very dependent on blood flow.

In addition, Kegel gymnastics has no negative side effects. It does not interact in any way with drugs or other drugs that you use.

A set of Kegel exercises and its benefits

You may benefit from doing a Kegel exercise routine if:

You suffer from urinary or fecal incontinence.
You notice that drops of urine continue to "ooze" from the penis after urinating - usually after you have left the toilet.
Experiencing erection difficulties.

Kegel exercise system: execution steps

The Kegel exercise system is easy enough to do once you understand which muscles to use.

One of the most simple ways find the right muscles(they are called the pubococcygeal group of muscles by the name of the main muscle):

Place one or two fingers behind the testicles without pressing on them.
Imagine you are urinating and trying to stop the stream by squeezing internal muscle. This will be the pubococcygeal (PC) muscle. If you look in the mirror, you will see that when this muscle is contracted, the penis and testicles move slightly.

An easy way to train the PC muscle is provided during urination. Here's how to do it:

In the middle of urination, try to stop or slow down the flow of urine. Make a pulling movement instead of pushing. This gives the impression that the urethra is slightly "retracted".
Do not tense the muscles of the buttocks, legs or abdomen, do not hold your breath. If you can slow down or stop the flow of urine, then the training is going well.
At first, you may not be able to stop the flow of urine. This means that the PC muscle is still not strong enough. Just keep practicing and you'll be fine.
Some men tense the PC muscle, imagining they are trying to stop the passage of gas. This gives an uncomfortable feeling.

How to perform the Kegel exercise system for men:

Slowly contract your PC muscle to the count of five.
You don’t need to keep your fingers on the muscle, it should be felt inside the body.
Slowly relax the muscle, counting to five.
Repeat 10 times.
Do this exercise daily, three times a day.
When you start exercising, it may be easier for you to do the exercise lying down, so that the muscles do not "fight" with gravity. Also, some men find it easier to tense their muscles for just two to three seconds.
Gradually increase your exercise time. After a few weeks, you should be able to tense the muscle for 10 seconds. And ideally - up to 30 seconds.
Once your pelvic floor muscles are strong, try doing Kegel exercises while sitting, standing, or walking.
Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen (sneezing, coughing, laughing, or doing heavy lifting).
During an erection, sharply tighten the muscle so that the penis "jumps".
By contracting this muscle during sex, you not only maintain an erection, but you can also prevent premature ejaculation.
Remember: do not strain your legs, buttocks, or abdominal muscles when doing a Kegel exercise.

Is there an exercise that helps to avoid female and male sexual problems, improves sex life and prepares the body for childbirth? Yes, and many have been using it successfully for a long time. This is the popular Kegel technique. Regular exercise ensures gradual strengthening of the PC muscles that support the urethra, uterus, and end colon.

This gymnastics helps to avoid vaginismus, hemorrhoids, constipation, encopresis or incontinence, and contribute to the appearance of an orgasm in those who have not yet experienced it. Next, we will talk about contraindications, effectiveness and basic rules for performing a set of Kegel exercises for women at home.

Execution rules

The complex was developed by the famous obstetrician and gynecologist Arnold Kegel. The technique is based on the contraction and relaxation of the hip muscles to strengthen them.

Only on condition daily performance this gymnastics gives good results.

Beginners need to locate the muscles of the perineum. To do this, try to stop the jet at the time of urination. Those muscles that are tense and need to be trained.

Basic rules for performing Kegel exercises (wumbling):

Watch your breathing, it should be even and deep. And you need to breathe, not the chest.
Tighten specifically the hip muscles (do not use the muscles of the buttocks or the press).
Be sure to alternate moments of tension with complete relaxation of the muscles during breaks.
Beginners perform exercises only in a supine position. Only after reaching a certain level, you can train in a standing or sitting position.

Video tutorial "how to do Kegel exercises to strengthen the muscles of the pelvic floor":

Indications for implementation

Warnings and contraindications

Wumbling, like any physical exercise have their own contraindications, and therefore, before training, you should consult a gynecologist.

Perform exercises clearly according to technology.

use only abdominal breathing, smooth and measured, rib cage while not moving.

It is unacceptable to perform gymnastics in a bath with hot water.

Main contraindications:

Inflammatory or infectious urinary diseases;
Exacerbations of diseases of the heart and blood vessels;
Omission or prolapse of the internal genital organs;
Benign or malignant formations in the body;
Injuries or major operations on the perineum;
Repeatedly pregnant women after a miscarriage or premature birth.

A set of exercises for women

Training is simply necessary for women to prevent diseases of the genitourinary system and to improve the quality intimate life.

Starting position - lying on. Tighten and relax the PC muscles for 6 to 8 seconds. In the early days, perform 2-5 approaches per day, over time, the number of approaches should be increased to 40-55 times per day.

Lie on your back and quickly tense and relax your muscles before they begin to flutter. You need to complete the exercise in 10 sets.

Alternate contraction and relaxation of the muscle for 8 to 12 seconds, the total duration is 5 minutes per day. And for another 60 seconds at a fast pace, contract and relax the muscles.

Make pushing movements with the vagina, but without the help of the anus. Hold tension for 2 - 5 seconds, the number of sets is 10 per day. This is a great exercise for women who have not given birth yet.

Imagine that you are pulling a foreign object into your vagina. Hold the voltage for 3 - 6 seconds. Increase the time depending on the development of the muscles.

Beginners perform the exercise 3 times a day, each set 10 times.
After 3 - 5 days they will be able to withstand tension from 10 seconds, and the exercises will seem too simple. If everything matches, then check the strength of your muscles during urination. If at the moment of holding back urine not a single drop was released, and this result was repeated 2-3 times, you can go to the next level. If you couldn’t hold back the jet, work a little according to the old program.

For the first week, do 5 exercises per approach, over time, their number can be increased up to 30 times. The maximum for women is 150 repetitions per day, this will help maintain muscle tone.

Basic exercises for advanced:

Male complex

Under the condition of daily performance, a man gets the opportunity to control ejaculation and feel multiple orgasms. Increases blood flow in the pelvic area, which increases the level of erection. Kegel exercises are necessary for the prevention of prostatitis.

Before classes, it is necessary to identify the pubococcygeal muscle.

Basic exercises:

Alternate tension and relaxation of the pelvic muscles 8 to 12 times per set. Frequency - from 2 to 3 approaches per day of your choice.

After 3-4 days, increase the number of repetitions to 6 times for each approach. The maximum you need to strive for is 300 times a day.

After 7 to 14 days of regular training, move on to more difficult exercises. To do this, strain the muscle and hold it in this state for 2-3 seconds. Then relax too for 3 seconds. Every day increase the time, so up to 30 seconds.

Having reached the maximum in the previous stage, move on to short and long contractions. Decide on the rhythm yourself.

Do not miss the opportunity to train the muscle every time you urinate (hold back the stream at least 5 times per visit to the toilet).

Do gymnastics every day, gradually increase the load.

Complex for pregnant women

Women cannot do without this gymnastics different terms pregnancy. It helps to reduce labor pains, avoid tears and involuntary release of urine and feces.

In the period from 14 to 18 weeks of pregnancy, train only in a standing or sitting position and in no case lying down.

Kegel exercises for pregnant women:

Starting position - lying on your back with knees bent and legs apart, as in childbirth. The back and head should be at the same level, but slightly higher than the lower body, for this, place a mattress under them and relax. Contract the PC muscles as if you want to stop the process of urination. Hold this position for 6 - 12 seconds. Relax for the same amount of time. Do 10 to 30 repetitions of 8 sets per day.

Imagine that your vaginal tube is an elevator. Tighten the muscle on the lower floor, freeze for a second and so increase the tension with each floor, lingering on each for a second. Having climbed up, go down to the upper floor, gradually reducing the pressure to the lower tier.

Tighten the muscles of the vagina and anus in turn, and then relax the anus first, and only then the vagina.

Sit with knees bent and legs wide apart, relax your pelvic muscles as much as possible. Inhale, linger in this position and make pushing movements with the vagina. Most importantly, be careful and move smoothly. In order to feel the effectiveness of the action, press your hand to the perineum. Then inhale, tighten your muscles and repeat. You need to stick out the pelvic muscles at the time of the passage of the fetus, so you will help the child to pass through the birth canal faster and more painlessly. At the same time, the intestines bladder must be empty.

Such gymnastics should be performed after childbirth to quickly restore the muscles of the vagina without surgery.

Key Benefits of Kegel Exercises

Improves sensitivity during intercourse;
Increased blood flow in the pelvic area;
The pubococcygeal muscles are strengthened;
Increased sexual reactivity;
The tone of the muscles of the vagina increases after childbirth;
The person controls the duration and strength of the orgasm;
The woman manages childbirth and does not experience much pain;
Strong and elastic muscles do not break during childbirth;
A woman recovers faster after childbirth;
A person controls the process of excretion of urine;
Improving sexual health;
Prolongation of sexual activity for many years;
Sex hormones are produced faster;
Improving mood, well-being and appearance person.

Thanks to the Kegel complex, intimate muscles become more resilient and elastic.

Kegel exercises are simple exercises for intimate muscles men. Thanks to this technique, you can significantly improve both your sex life and your partner. However, this is not the only thing that can be achieved by doing Dr. Kegel's exercises for men.

To achieve the best results, you need to know how to perform the exercises correctly.

Kegel exercises: who needs them and why?

Initially, gymnastics was developed by Dr. Kegel for women. It was believed that these exercises help strengthen the muscles of the pelvic floor and solve the problem of urination. However, it turned out that Dr. Kegel's gymnastics also helps in the sexual sphere. She contributed to the achievement of a brighter orgasm. In many cases, women who have not previously experienced orgasm, after training, began to achieve it.

Subsequently, it was found that the method is equally effective for both female and male patients.

So the purpose of the method has expanded.

So, what results can a man who practices Kegel exercises achieve:

Men who practice the method daily give the most positive feedback. To achieve the effect, it is very important to understand how to do Kegel exercises correctly. And only then proceed directly to training.

Features of training intimate muscles

Classes according to the Kegel method begin with the fact that the man is explained which muscle he will train. Only after that they give instructions and begin to practice. The effectiveness of training depends on this. However, there is another important point. The fact is that some men believe that performing Kegel exercises involves training the rectum and for this reason refuse to do it, referring to the fact that such practices can only attract homosexuals.

However, this is fundamentally wrong, since the Kegel method consists in training the pubococcygeus muscle. It is important that the man immediately understands that Kegel exercises are in no way connected with non-traditional orientation. What is the relationship between the exercises performed and the results they help to achieve?

Kegel exercises consist in the fact that a man contracts the pubococcygeal muscle, thereby training and strengthening it. It is very important to learn how to do these movements correctly, since the strength of orgasm depends on the fitness of this muscle. According to physiology, it is this muscle (or rather, its contraction) that causes an orgasm in a man. Therefore, the better the muscle is trained, the stronger the orgasm will be.

In addition, thanks to the same muscle, it is possible to control the onset of ejaculation: a man who owns the pubococcygeal muscle can slow down its contractions at a certain time, thereby delaying the onset of ejaculation. Thus, a man prolongs sexual intercourse, focusing only on his own desire and the desire of his partner. When a man has learned to perfectly perform Kegel exercises and, therefore, to control the muscle, he can completely stop the onset of ejaculation, due to which numerous orgasms will be achieved.

Finally, the penultimate stage before practical exercises is finding and feeling the pubococcygeus muscle in your body.

How to determine the pubococcygeal muscle: instructions

It is quite difficult for a beginner to define and feel it. There are 2 methods by which a man who wants to practice Kegel exercises can do it.

The first technique is that in the process of urination, a man should try to stop the stream of urine. It is very important to track which muscle is tense at the same time, and remember it, since this is the pubococcygeal muscle. It may happen that a man cannot stop the stream of urine. There is nothing wrong with that. However, this indicates that the desired muscle is too poorly developed in him, so you need to train it. Stopping the stream of urine is a kind of indicator of how much a man can control his body. If he can control the process of urination, then over time he will learn to control the process of ejaculation in the same way.

The 2nd approach is to control the penis. We are talking about the fact that a man during the greatest erection should try to make the penis "bounce". And this must be done exclusively with the help of muscles. If not, then they are underdeveloped. However, thanks to Kegel exercises, the muscles are perfectly trained.

After a man identifies the pubococcygeal muscle, he is ready to start performing Kegel exercises. It is very important how seriously a man approaches training, because the result directly depends on it. Doing Kegel exercises is necessary every day, because only regular classes can bring the desired and lasting effect.

Rules and instructions for performing Kegel exercises

For achievement best result some rules must be followed. These include the following provisions:

The regularity of classes is important. Only daily work will bear fruit.

It must be understood that nothing will happen in one workout. Therefore, do not rush things and “listen” to your body after each session.

It is necessary to show perseverance and endurance. This is especially true for men whose muscles are very poorly developed, or those who are already aged.

You need to start small, but as you train, increase the load. You need to do this gradually, not trying to do everything to the maximum from the very first lesson. You can do it at any time, but strictly 2-3 times a day. The best option is morning, afternoon and evening or morning and evening. The initial load is 15 alternate contractions and relaxations of the muscle.

Gradually, you need to increase the number of approaches. When to do this depends only on the feelings of the man, because each time the muscle becomes not much, but stronger. An approximate scheme may look like this: 5 approaches (contractions and relaxations) can be added to each workout. For example, at the beginning of the week, a beginner gets 15 approaches, and by the end of it he can master 45 approaches. The ultimate goal is 300 sets per day (not in one workout!).

Start training with simple exercises on alternate compression and relaxation of the muscle, but gradually complicate the task. So, after a few weeks, when the muscle has trained enough, you can connect a new movement. It lies in the fact that after contraction, the muscle must be held for several seconds in this position and only after that relax. You need to start by holding for 3 seconds. At the same time, you need to squeeze and relax the muscle slowly.

This is difficult to do, so at the beginning of training, you do not need to try to perform many of these approaches at once, just a few are enough. The goal is 50 hold squeezes per day. When 50 approaches become the norm for a man, then it is time to increase the load again. Now you need to hold the muscle not for 3 seconds, but for 5 seconds, then 10 seconds, etc., reaching a hold for 30 seconds. The holding time and the time during which the muscle is relaxed must be equal. It is very important!

Alternate approaches. We are talking about the fact that training involves both slow contraction of the muscle and fast. These abbreviations must be alternated. For example, you can start with fast movements (maybe 40), then perform a series of slow contractions (20 movements). The rhythm is selected strictly individually, at the request of a man.

In addition, do not forget about additional training in the process of urination, stopping the urine stream with muscle strength. This extra workout is an indicator of how far the lessons are progressing.

Mistakes when doing Kegel exercises

What mistakes can a man make while practicing this system?

Knowledge about possible mistakes help a man avoid unpleasant side effects.

The pelvic floor is beneficial exclusively for women. Certainly, such physical activity has a positive effect on the work of the female reproductive system, but not every person knows that the Kegel exercise for men is no less useful. Why do the representatives of the stronger sex train the pelvic muscles? What are the benefits of such activities? How to properly perform the exercises developed by Dr. Kegel? These questions are of interest to many men.

A bit of history

Arnold Kegel - American gynecologist (1894 - 1981), who became famous precisely because of the system of exercises he developed for training the muscles of the pelvic floor. By the way, he was not only a doctor, but also a professor of medicine at the University of Southern California.

Over the years, Dr. Kegel was able to find that in most cases, such common female problems as prolapse of the uterus and stress are largely associated with the weakness of the muscles of the perineum. And already in 1947, he patented a special simulator designed to change the strength of the pelvic muscles.

The results of a study conducted in 1950 in a Los Angeles clinic showed that 93% of patients suffering from enuresis were able to overcome the disease thanks to regular training and without surgical intervention. In the process, it was also found that classes according to the doctor's system have a positive effect on sexual life. And only later it was possible to prove that the Kegel exercise for men is just as useful as for their companions. Today, such training is used both for prevention and for the treatment of a host of diseases.

Kegel Exercises: Features and Benefits

Over time, the pelvic floor muscles weaken, lose their elasticity and atrophy. This is often seen in the aging process. But the risk factors include a sedentary lifestyle, which is not uncommon for modern men.

Weak perineal muscles increase the likelihood of developing pelvic floor disease. After all, reduced muscle activity affects primarily the blood supply to tissues, which causes fluid stagnation and increases the risk of developing inflammatory processes.

Kegel exercise for men has a lot of benefits, because it helps to improve health, increase stamina and the quality of sexual intercourse. Such workouts do not require additional devices, can be performed anywhere and take no more than 15 minutes a day, which is undoubtedly a positive thing.

Pelvic muscle training for the treatment and prevention of diseases

Before starting the exercises, many representatives of the stronger sex are interested in what kind of diseases can be prevented by classes on the Kegel system. In fact, such a training scheme can reduce the risk of developing any disease associated with stagnation of fluid in the pelvis. In particular, the Kegel exercise for men is simply an invaluable ally in preventing the development of hemorrhoids.

In addition, strengthening the pelvic floor muscles helps to get rid of stressful physical activity). Such an unpleasant problem as fecal incontinence is also eliminated with the help of regular exercise. And since it is often associated with stagnation of blood and circulatory disorders, such a training system is excellent.

How does exercise affect a man's sexual life?

At first glance, an erection has nothing to do with muscle work. Nevertheless, the Kegel exercise for men has a positive effect on the quality and duration of sexual intercourse. Why? The fact is that the erection of the penis is provided by the flow of blood to the cavernous bodies. Accordingly, circulatory disorders and stagnation of fluid in the pelvis often cause problems with potency. And if at a young age these problems are not so noticeable, then as they grow up and age, they often lead men to despair.

According to Dr. Kegel's research, regular exercise and pelvic muscle training can increase potency. The ability to tighten the muscles of the pelvic floor allows you to prolong an erection and delay ejaculation. In addition, many men confirm that such activities can make the sensation of sexual intercourse more pleasant and vivid.

How to find the right muscles?

Kegel exercise for men requires tension of the pubococcygeus muscle. Yes, experienced yogis can easily find it, but it’s not so easy for an average man to do this - many people don’t even know about its existence. So how do you find it?

In order to determine the desired muscle, experts recommend trying to interrupt the process of urination. The muscle that tenses when trying to interrupt the jet is the one that needs to be trained. If you can easily tighten your muscles and interrupt urination, this is a good sign, since the pelvic muscles are working normally and only a little preventive correction is needed. Some men find it difficult to tighten the right muscle - in such cases, it is worth paying much more attention to the exercises.

Exercise technique

Kegel exercise for men (photo on the right) can be done in any position. But if this is your first workout, it's best to lie down. Now tighten the pubosacral muscle and hold it in a tense state for about three seconds. Now relax, and after three seconds, repeat the exercise again. As the muscles strengthen, classes can be carried out in a sitting or standing position, even while walking.

In the early days, it is recommended to perform 10 repetitive exercises in three sets per day. But as soon as you feel that training is easier for you, add five more repetitions. Ideally, after a few months of training, you should complete 300 contractions.

There is also a more difficult exercise called the "Elevator". First, contract the desired muscles, hold for five seconds (this is the first floor), then make the contraction stronger and hold again for a few seconds (this is the second floor), etc. After reaching the maximum tension, start also gradually and in stages relax the muscles, each time pinching them for a few seconds. It is recommended to repeat the exercise 10 times.

It is immediately worth noting that in order to achieve a visible effect, classes on the Kegel system should be regular and daily - this is the only way to train and strengthen muscles.

In addition, during the exercise, you need to focus on the pelvic muscles and work only with them - in no case should you allow contraction of the abdominal wall, buttocks and thighs.

If for some reason you cannot find the frontosacral muscle, or if its contraction causes severe discomfort and even pain, then you should consult a urologist - a specialist will help determine what the problem is.

Kegel exercises for men: reviews

The article describes how to do Kegel exercises correctly at home. This effective technique allows you to control the duration and emotionality of sexual intercourse, increase a man's erection, prevent prostatitis, urinary incontinence, reduce the risk of hemorrhoids ...

Kegel exercises were originally developed for women.

American gynecologist A. Kegel in the last century developed a system of exercises to strengthen the muscles of the pelvic floor, which was intended for women with problems of urinary incontinence. Soon, the researcher noticed that the use of his system clearly improves the functioning of the entire genitourinary system. So in women suffering from frigidity, vivid experiences of happy moments of intimate life began to appear. Since then, the Kegel system has been improved more and, even, various simulators have been developed.

Unlike women's gymnastics, men do not need a machine. Exercises can be done discreetly, in any place and conditions. At the same time, the effectiveness of the impact of this system on men's health is simply amazing! There are many cases when Kegel exercises with prostatitis in a few months gave a significant improvement in the condition, up to the complete cure of chronic prostatitis. The main condition is methodicalness and perseverance.

Ancient Eastern practices served as the basis for healing exercises

The Tibetan practices underlying the exercises allowed a man to accumulate a huge amount of energy, which literally rejuvenated the entire body. Adepts of the practice easily controlled ejaculation and believed that the act should be brought to a discharge only when there is a goal to have a child. In other cases, they transformed the discharge into a powerful injection of energy into the body. Modern exercises are adapted to "genitourinary" problems and do not contain energy practices. The Kegel technique is aimed at training the PC muscle (pubococcygeal), the location of which is indicated by its name, located in the groin, between the anus and the scrotum. The PC muscle can be felt when voluntarily holding back urination, or pushing out the last drops of urine. Researchers have noticed an additional positive effect of activating brain regions when this muscle is tensed. More details can be found on our website in the article “LC muscle modifies the brain…” By systematically performing at least one of the exercises proposed below, one can expect an increase in erection, due to the strengthening of the muscles involved in its occurrence. Training this muscle is especially recommended for men who lead a sedentary or rather sedentary lifestyle, for example, drivers, programmers, office workers, and to all men who want to improve their male performance, regardless of age. No contraindications, so they can be practiced anywhere, including at home.

How to do Kegel exercises

Before a muscle can be trained, it must be found and felt. Moreover, it is quite easy to find it, but it is more difficult to feel it, since usually it is in a “neglected” semi-atrophied state. The easiest way to feel it is with a strong-willed retention of urination, while you can feel to the touch that between the scrotum and anus “something” has tightened. This “something” we will train. Having felt how to control the PC muscle, you can begin to do 15 of its contractions three times a day. We breathe through the nose. While contracting, we inhale, while relaxing - exhale. Try to gluteal muscles and the press did not strain. If it doesn’t work right away, it’s okay, the body needs time to remember the forgotten muscle. Further, every day we gradually increase the number of contractions, bringing up to 50 repetitions, and the time of each contraction and relaxation up to 3 seconds. During training, you can change the rhythm of contractions. There are no special rules here, everything is exactly the same as if you were training any other muscle. There are many variations of Kegel gymnastics, one of the tasks of which is to develop the PC muscle. The effect of such classes will not come soon, after about a month of daily classes. Do not quit at this moment, you just brought this muscle out of atrophy, and the real classes, from which you will feel the full benefits of exercise, are just beginning. Kegel exercises can be recommended for the prevention of prostatitis. This extremely common disease is getting younger every year, its treatment is difficult, ineffective, and in terms of its inhibitory effect on a man’s activity, it is even put on the same level as a heart attack ... Fortunately, the prevention of prostatitis is simple and shows excellent results! The exercises below contribute to the development of the PC muscle, fight chronic diseases, increase erection, and serve as an excellent prevention of ejaculation problems.

1. "Awakening the fire"

This exercise is shown to absolutely everyone, both men and women. What is the essence of the exercise? In the fact that we learn to strain the perineum where the LC is located, for which we retract, straining the muscles with effort, the entire bottom, more precisely, pulling it up, while inhaling. There must be two stages in this exercise: tension (sharp inhalation), relaxation (smooth exhalation). The tip of the tongue at this time is adjacent to the upper palate, do not forget about it, this is important for the correct redistribution of energy in the body, otherwise, a headache is possible. You can do this exercise while standing, sitting in a car, in front of the TV ... The number of repetitions is at least seven times. The pace of execution is from slow to very fast, you can also diversify, for example, while inhaling, do a few quick energetic pull-ups, while exhaling, relaxation occurs. The exercise is directed against congestive and chronic phenomena in the prostate and in the entire genitourinary system.

2. "Pause"

This is an extremely important Kegel exercise for both men and women. It activates the entire genitourinary system, contributing to the intimate healing of the body. Tao masters believe that those who have mastered this exercise get rid of intimate problems forever. In addition, this exercise is a wonderful prevention of urinary incontinence. During urination, when the trickle is gaining power, it is necessary with a sharp effort of the PC muscle, the entire group of muscles of the small pelvis, as if to collapse, block, hold the trickle, necessarily abruptly and completely, avoiding partial overlap. The main thing in this exercise is to learn how to abruptly and completely block the stream, avoiding leaks. After such an overlap, there is a delay for some time, then relaxation. Such interruptions during one urination should be from three to seven.

Kegel exercises video for men

For a more detailed mastery of the above exercises, watch the two short but comprehensive videos.

Supplement to Kegel gymnastics

It's about prostate massage. American statistics have shown that with the penetration of prostate massagers into the personal hygiene of men, the incidence of this insidious disease has fallen several times! In addition, prostate massage for preventive purposes heals the entire genitourinary system, strengthens nervous system, increases erectile capabilities, increases the potency of the male body. More details can be found in the article "