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.
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.
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.
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.