How to exercise pelvic floor muscles

    male Before doing Kegel exercises, you should first understand where your pelvic floor muscles are. The simplest way is to hold your urine while going to the toilet, feel the position of the muscle groups that are exerting force in the lower body, and firmly remember the tight feeling. However, avoid tightening the muscles of the abdomen, buttocks and legs, as this will make Kegel training meaningless.    

    Kegel training for men in four parts

    The first session includes three groups of exercises. First, quickly contract and relax the pelvic floor muscles for 10 seconds each time. Do 3 groups in a row with a 10-second interval between each group. Then, continue to repeat the contraction and expansion movements, but each time lasts for 5 seconds, with a 5-second interval between each group. Finally, tighten the pelvic floor muscles, hold for 30 seconds, and do 3 groups with a 30-second interval between each group. This set of exercises should be practiced every day for a week.    

    In the second session of training, the main focus is on training the sensitivity of the pelvic floor muscles. First, contract the pelvic floor muscles, hold for 5 seconds, then relax, and do a total of 10 sets. Then, do 3 sets of 10 reps each as fast as possible. Again, tighten and relax irregularly for 10 counts each time and do 3 sets. Finally, tighten your muscles and hold for as long as possible, up to 2 minutes. This training session should also last for a week. If you feel you are under control, you can do the next training session.

    In the third session, first repeat the contraction and contraction of the pelvic floor muscles for a total of 30 groups, and slowly increase to 100 groups. Then, hold tight for as long as possible, doing 30 sets with 30 seconds between sets.

    The fourth quarter is consolidation practice. First, tighten your pelvic floor muscles for at least two minutes, then relax. There is no limit to the number of sets, but it is best to practice for as long as possible.

    Kegel training is not limited by location or time. It can be done in any standing or lying position, and the movements are very simple and easy to master. After one month of practice, men will have obvious effects.