Best Kegel Exercises For Men

1. Basic Kegel

Stopping the flow of urine is a great way to get acquainted with the muscles in your pelvic floor. 

Basic Kegel

Once you're familiar with your pelvic floor muscles, you should do Kegels only when your bladder is completely empty.

2. Standing Kegel

For three to five seconds when you exhale, contract your pelvic floor muscles. While counting to five, let your muscles unwind.

Standing Kegel

Keep your feet shoulder-width apart and your back straight. Calm down and take a deep breath.

3. Heel Raise Kegel

Keep your shoulders back and your weight centered by leaning on a kitchen counter.

Heel Raise Kegel

Ten times through, making sure to focus on the kegel the entire time.

4. Squat Kegel

Exhale and assume a chair pose by bending your knees, pulling your hips back, and squeezing your pelvic muscles.

Squat Kegel

If you pull your weight in and stand tall, you can use a kitchen counter for support.

5. Jumping Jack Kegel

Hold this position for five seconds while jumping sideways and reaching for the sky with your arms.

Jumping Jack Kegel

Do a kegel, then take a deep breath in, and then let it out ten times.

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