What is the Kegel Method?

Men should know where their pelvic floor muscles are before Kegel training. The easiest way to do this is to hold your urine while going to the toilet, feel the position of the muscles in your lower body, and keep in mind the feeling of tightness. You can follow G to do Kegel exercises on your mobile phone, which is more professional and convenient, but do not tighten the muscles of the abdomen, buttocks and legs, which will make Kegel training meaningless.

The first session consists of three sets of exercises, starting with rapid contraction and relaxation of the pelvic floor muscles for 10 seconds each time, and 3 consecutive sets of 10 seconds apart. Then, continue to repeat the retraction and retraction motion, but for 5 seconds each time, with 5 seconds apart between sets.

In the second session, the focus is on training the sensitivity of the pelvic floor muscles. First, contract your pelvic floor muscles, hold for 5 seconds, then relax, and do a total of 10 sets. Then, retract as fast as you can, 10 reps per set, do 3 sets.

By the third session, the first step is to repeat the pelvic floor muscles, a total of 30 sets, and slowly increase to 100 sets. Then, tighten as long as you can, doing 30 sets with 30 seconds apart between sets.

The fourth session is a consolidation exercise. First, tighten your pelvic floor muscles, hold on for at least two minutes, then relax, in any number of sets, but it's best to practice for as long as possible.

Kegel training is not limited by place or time, standing and lying can be done, and the movements are very simple and easy to master. After a month of practice, men have noticeable results.

The correct approach to Kegel exercise is as follows:

1. Exercise methods.

1. Stand, cross your hands on your shoulders, toes at 90 degrees, heels as wide as your armpits, and clamp firmly. Hold for five seconds, then relax. Repeat this action more than twenty times.

2. Simple pelvic floor muscle exercises can be carried out from time to time to contract for five seconds and release seconds, which can be carried out when walking, riding in a car, and working in the office.

2. The second stage is to train yourself efficiently every day.

1. Lie flat with your knees bent.

2. Contraction of the muscles of the buttocks upward levator anus.

3. Keep the pelvic floor muscles (also known as PC muscles) contracted for five seconds, then slowly relax. After resting for five to ten seconds, repeat the contraction exercise.

4. During the whole exercise, breathe as usual and keep other parts of the body relaxed. It is possible to touch the abdomen with your hands, and if there is a tightening of the abdomen, the muscles that are moving are wrong.

Preparation before Kegel exercise:

1. Find the pelvic floor muscles: The most common method is to suddenly hold it when urinating, and then let the muscles relax and restore the flow of urine, and the muscles used in this process are the pelvic floor muscles.

This posture of tightening the muscles is the basic movement of Kegel exercises, and it should be noted that the action of interrupting urination should not be regarded as a regular Kegel exercise in daily life, because if Kegel exercises are performed in the process of urinating for a long time, not only can not help the body regain strength, but also weaken the muscles.

2. Empty the bladder: This is very important, if the bladder is in a full or partially filled state when doing Kegel exercises, the body is prone to pain or leakage of urine, so the bladder should be emptied before exercise.

3. Choose a comfortable position: Choose a position that you think is comfortable such as sitting on a chair or lying on the floor to do the exercises to ensure that you can relax the muscles of your hips and abdomen.

Keep your body in a flat lying position, then open your feet shoulder-width apart, bend your knees slightly upward, inhale, lift your waist slightly upward, keep your back straight, and walk as support, and contract the muscles of the pelvic floor for 10 seconds, then exhale and return to a flat lying position.

It's just to keep breathing normally, then lie there and go up with your knees up, and then don't exert yourself on your abdomen, buttocks, and thighs, and then you need to clamp our hips tightly, so that you can do this exercise.

Usually when practicing, the next time we practice for 10 to 15 minutes, we have to lie on the yoga mat, then put our feet on the ground, our legs should be arched, and then we must roll our hips and lumbar spine up, and then we have to exhale and inhale.

Stand up straight with your hands crossed over your shoulders, your toes at 90 degrees, your abdominal core tightened, and then stand for about 10 minutes. You can choose to go to Keep to find Kegel Sports**, which will be better practiced.