The 2 MOST IMPORTANT Kegel Exercises for Men
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Published 2023-01-27
Time stamps
0:34 Fast Kegel exercises
2:12 Slow Kegel exercises
3:49 How many fast Kegel exercises
4:23 How many slow Kegel exercises
5:11 Total number of daily Kegel exercises
Pelvic Floor Muscles in Men
The male pelvic floor muscles sit at the base of the pelvis. These pelvic floor muscles consist of fast and slow twitch muscle fibers. The fast and slow twitch fibers both play a role in sexual function (e.g. lasting longer) and bladder control to stop bladder leakage.
Fast Kegel Exercises for Men
Fast twitch muscle fibers in the male pelvic floor contract quickly providing strength and power. These fast twitch muscle fibres play a role in sexual function and bladder control (e.g. leakage with cough or sneeze).
The correct technique for fast Kegel exercises for men involves contracting the pelvic floor muscles with a quick, strong (near maximal intensity) one second Kegel exercise. Completely relax the pelvic floor muscles before doing the next fast Kegel exercise.
The correct Kegel exercise technique involves the penis retracting (moving inwards towards the body) and lifting slightly. When the pelvic floor muscles relax the penis returns back to its resting position.
Slow Kegel Exercises for men
Training the slow twitch muscle fibers increases the endurance of your pelvic floor muscles so they can work longer. These slow twitch muscle fibers help men last longer and play a role in bladder control.
The correct technique for slow Kegel exercises for men involves shortening the penis and stopping the flow of urine before relaxing the pelvic floor muscles back to resting. Slow Kegel exercises involve contracting the pelvic floor muscles for up to 10 seconds at a time. These are submaximal intensity pelvic floor exercises.
How Many Kegel Exercises for Men
Fast Kegel Exercises
1 second muscle contraction and relaxation
10 reps
6 times a day
Maximum intensity
Slow Kegel Exercises
slow long 10 second muscle contraction and relaxation
10 reps
6 times a day
70% maximal voluntary contraction
Total Daily Kegel Exercises
120 kegel exercises/day
60 slow long exercises (10 second holds)
60 short fast exercises (1 second holds)
#kegelexercisesformen #pelvicfloorphysiotherapy #pelvicfloorexercisesformen
Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019 Jun;105(2):235-243. doi: 10.1016/j.physio.2019.01.002. Epub 2019 Jan 14. PMID: 30979506.
Hodges PW, Stafford RE, Hall L, Neumann P, Morrison S, Frawley H, Doorbar-Baptist S, Nahon I, Crow J, Thompson J, Cameron AP. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371. doi: 10.1016/j.urolonc.2019.12.007. Epub 2019 Dec 25. PMID: 31882228.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
All Comments (21)
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Ive seen many kegel exercises videos with visual demostration and their cool and excelent, but this video helped me to understand completly kegel exercises . Thankyou so much .
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Motion clips will help,Not only talk
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Od kad radim tvoje vezbe testisi su mi se povecali❤
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I've been using your previous videos for a while now, but this extra layer of explanation is helpful. Thank you Michelle.
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Thank you Michelle! So grateful for the great information and guidance you share. Please continue!
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Thank you for your time and information. Im new to this, so I will but it to the test. SO far your the only one who has made me feel like IM doing it correctly. (I had Prostate Removed due to C word) I will drop back in after a few weeks and see what's happened. Thank you again
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Thank you for the information very precise to be able to follow them, that's just what i am focusing on right now 😘
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Thank you for these info Now i can last 10mins for 1st round And 2nd round it depend on my stamina sometime i last 2 & half hour
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Your explanation alone was enough for me to really understand how to workout those pelvic muscles. Great work much appreciated
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Its a pleasure just listen to your explanations. Subscribed, Beautiful Doctor. Respectfully!
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Nicely explained madam but please use some animated models for excellent outcome bcs foreigners can't pick up the it so quickly
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that very helping. i feel my contraction
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Excellent video. Ty. Not sure why people are having questions. You covered it well
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thank you you doing a great works helps us a lot question the roll of Swiss ball in strengthening the pelvic floor for fecal dysfunction i hope some videos for that and weight exercises for pelvic floor muscle thank you
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These videos are exceptional. So informative and really helpful.
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This is incredible content Michelle. Thank you so much for this! I can't I am not even 40 and already trying to understand how to enhance my performance. Priceless videos you have alright!
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This is the best explanation I have seen here. Thank you very much.❤❤❤
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It's amazing tips. Love from Bangladesh.
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I have been doing this exercises for a year now and i have gained all the benefits...Thank u very much for sharing this info
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Thanks a lot madam you are professionally fantabulous and the help you are doing is hard to described with words.. God bless 💐💐
