A set of 7 Kegel exercises that a man can do at home

To keep your sexual health in order and your body in good shape, you don't have to engage in exhausting workouts. Kegel exercises are a great way for men to make their intimate life better. It will help to strengthen the pubic-coccygeal muscle, enhance blood microcirculation and improve potency. Gymnastics will take no more than 10 minutes a day, prevention will help maintain men's health for a long time.

IMPORTANT: if you have real problems, contact a specialist, do not self-medicate, this can harm your health! The exercises presented in this article are intended for prevention.

9 health benefits of training for men

Pelvic floor muscle training is a safe way to improve erection and prevent diseases of the male genitourinary system. A simple complex will help in solving the most common problems, so it is recommended to master it for every man.

2 Main:

And 7 additional ones:

Is it safe to make them at home

Kegel muscle training is safe when done correctly. The only absolute contraindication is an acute inflammatory process in prostatitis. The danger lies in the risk of spreading infection (viral, bacterial and other agents) through the bloodstream. But with congestive chronic inflammation of the prostate in a state of remission, training can and even should be done.

IMPORTANT: consult your doctor in person before exercising.

The Classics: How To Do Kegel Exercise 100% Correctly

A basic Kegel exercise is to hold the tension of the pelvic floor muscles. It can be performed in any position: standing, lying, sitting. The only difficulty is figuring out where these muscles are located.

To do this, follow these steps:

• place two fingers in the perineum, behind the testicles;
• pretend you need to urinate right now;
• tense your muscles as if preparing to urinate;
• squeeze them as if you are trying to stop the stream.

Tension will be felt under the fingers; this is the pubococcygeal muscle. You can conduct an experiment in the toilet, directly during urination. To do this, repeat the steps described, in the process, stop the flow of urine (try to do this immediately).

Now let's figure out how to do the basic Kegel exercise correctly:

As the muscles strengthen, increase the intensity of the workout: hold the tension for up to 10 seconds, gradually bring the number of repetitions up to 50 times. After 2 months, such a load will be given easily, so experiment - increase the duration of the tension, shorten the rest phase between repetitions, change your posture. The minimum course is three months, you need to train daily.

5 additional types of gymnastics

The benefits of Kegel gymnastics will increase if you perform a set of various exercises, which is a complete workout of the lower body. This will make it possible to qualitatively work out the pelvic floor muscles, improve lymph flow and blood circulation, and disperse stagnant processes.

The Kegel complex is especially recommended for men who do not play sports and spend most of the day sitting. You can perform workouts all at once, or one at a time, it all depends on your physical fitness and well-being. For training at home, you only need a mat, no additional equipment is used.

Static retention of the pelvic floor muscles

Static hold should be performed 10 times in one workout. You can rest between repetitions no more than 5-10 seconds.

Elevator

The essence of the "lift" technique is the gradual compression of the pubococcygeal muscle. If during the execution of the basic Kegel exercise, compression occurs immediately, then here the tension gradually increases.

Starting position: standing or sitting with a straight back. Perform a contraction in 4 counts: for a count of "one", tense slightly, then for each count, increase the tension so that for a fourth count, the muscles are tense as much as possible.

You need to relax the muscles in the same way - on the count of "one" release the tension a little, and so on, on the count of "four", relax completely, exhale deeply.

Repeat 10 times, without rest between sets.

Glute half bridge

Can be done while lying in bed, but better on a rug.

Repeat 10-20 times at a calm pace. The voltage can be increased up to 10 seconds. Rest between sets is up to 5-10 seconds.

Kneeling Partial Squats

Do it 10 times, resting 2-3 seconds between reps.

Squatting

Squat with legs wide apart and feet to the sides, arms folded in front of you. Tighten your pelvic muscles for 5 seconds. Then get up and rest for 2-3 seconds. Repeat 10 times.

This exercise can be performed in place of the partial kneeling squats, or added after them to increase the volume of the workout (the second option is preferred).

Below, each of the 5 exercises is presented on a video, performed by a young beautiful girl, for a more pleasant perception, so sit down, more comfortable, men:

7th exercise for men: completing the complex correctly

We suggest finishing the workout with a revised movement from yoga, a kind of imitation of frictions and relaxation.

It is very simple to perform it: lie on your stomach, place your palms under your shoulders. Raise on your hands, arching your back in the lumbar region, while contracting the pelvis ("dog face up" yoga pose). Make 5 frictions to simulate sexual intercourse. Hold this position for 20 seconds and then relax. This concludes your workout.

The complex is performed every day for three months. As a rule, most men notice an improvement in potency as early as 6 weeks of training. You can continue it further, breaks are not required.