Correct practice of Kegel exercises to help men’s health

　　Kegel exercises not only strengthen the pelvic floor muscles, but also male sexual performance, cardiovascular healthy It is beneficial in many ways. The following is a detailed introduction to the correct way to do Kegel exercises.

Get to know Kegel exercises

　　Principles of movement: Kegel exercises mainly strengthen the strength of the pelvic floor muscles by repeatedly stretching some of the pelvic floor muscles. This can help improve erectile function and sexual performance, as well as improve blood circulation and have a positive impact on cardiovascular health.

　　Applicable people: Kegel exercises are suitable for a wide range of men, especially those who have erectile dysfunction and want to improve sexual performance and cardiovascular health.

Looking for Pelvic Floor Muscles

　　voiding interruption method: During urination, the muscles that contract when trying to interrupt the flow of urine are the pelvic floor muscles. But please note that this method is only used to find the pelvic floor muscles. Do not interrupt frequently during urination to avoid affecting the health of the urinary system.

　　finger feeling method: After washing your hands, gently insert your fingers into the anus, contract the muscles, and feel a tightening sensation around the fingers. This is the contraction of the pelvic floor muscles.

Correct posture for Kegel exercises

　　Lying down position: Lie flat on the bed, with your knees bent and your feet flat on the bed. Contract your pelvic floor muscles as if you were trying to stop urination or a bowel movement. Hold the contraction for 5 to 10 seconds, then slowly relax and repeat.

　　sitting posture: Sit in a chair with your feet flat on the ground and your back straight. Also contract the pelvic floor muscles, hold for a while and then relax. This posture is suitable for scenes such as work breaks.

　　standing posture: Stand with your feet shoulder-width apart and contract your pelvic floor muscles, then relax. Can be done anytime during daily standing exercise。

Exercise intensity and frequency

　　initial stage: At the beginning, contract the pelvic floor muscles for 5-10 seconds each time, then relax for 10 seconds, repeat 10-15 times in one set, and perform 3-4 sets every day.

　　Advanced stage: As your pelvic floor muscles gain strength, you can gradually increase the contraction time and number of repetitions per set. But be careful to avoid overtraining, which can cause muscle fatigue.

Things to note about Kegel exercises

　　Avoid false shrinkage: During exercise, be careful to only contract your pelvic floor muscles and avoid contracting your abdominal, buttocks, or thigh muscles at the same time.

　　Insist on long-term exercise: Kegel exercises require long-term persistence to see obvious results, so don’t give up halfway.

　　In line with a healthy lifestyle: Combined with a healthy lifestyle such as a Mediterranean diet and aerobic exercise, the effects of Kegel exercises can be more significant.

　　Kegel exercises are a simple and effective form of exercise suitable for men of all ages. Long-term persistence can bring many health benefits.