4 BEST Kegels for Men POSITIONS for FAST STRENGTH GAINS

Kegel Exercises for Men Beginners Pelvic Floor Strengthening Guide

Kegels for Men Best Positions TimeStamps

0:28 Position 1 - lying down
1:52 Position 2 - sitting
3:39 Position 3 - standing
5:26 Position 4 - kneeling all fours
6:17 When to change Kegels positions
7:03 When to avoid Kegels for men

Kegel Exercise Position 1

The first Kegel exercise position is lying down. This is often one of the best kegels positions for men when beginning Kegel exercises.

* Lying flat on your back with your knees bent OR
* Semi reclined position in bed or a recliner chair

Kegel Exercise Position 2

Kegels position 2 is sitting upright. This position makes the pelvic floor muscles work harder and get stronger because you’re upright. Sitting exercises also provide pelvic muscle contraction feedback feedback and are convenient for Kegel exercises for men during the day.

Kegel Exercise Position 3

Standing is a more advanced Kegel position for men to use. It’s one of the most effective pelvic floor strengthening positions. Lifting against gravity makes the male pelvic floor muscles work harder for strengthening compared with lying down exercises.

Kegel Exercise Position 4
Kneeling on all fours kneeling is a functional Kegels position for male pelvic floor muscle performance. This is because pelvic floor muscles strengthen best in the physical position you train them.

When to use Different Kegel Positions

Some researchers¹ recommend Kegels for men in lying, sitting and standing for every Kegels workout.

The best position for fast strength gains is the standing Kegels position. When training for Kegels for functional performance use kneeling on all fours. Use standing Kegel exercise positions for training bladder control.

When to Avoid Kegels Exercises for Men

Constant pelvic floor muscle bracing with Kegels can cause pelvic floor muscle tension and weakness in men.

Avoid Kegels when:
*Walking
*Running

Do your Kegel exercises with:
*Coughing
*Sneezing
*Heavy lifting

#kegelsformen #bestkegelspositions #kegelexercisesformen

Reference
Glazener, C.et al. (2011) Conservative treatment for urinary incontinence in Men After Prostate Surgery (MAPS): Two parallel randomised controlled trials. Health Technol. Assess. 2011, 15, 1–296.

Videography Jonah Bobongie
Music That Kid Goran licensed user

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.

[rakeshchhonkar]

Thank you for your information, strengthen my pelvic floor muscles by doing the exercises in you video which was for beginners, I could control my urine floor within two months, now I am perfectly fine, I now do the Kegels ounce a week, I had Prostate Cancer and was operated upon in July-2020.
I am really thankful to you for making such a good video.
Thanks a lot.
Regards,
Rakesh

[shameemmakeen]

The methods you recommend are both practical and uncomplicating, it provides much needed relief and comfort. Do keep up the good work - many thanks indeed

[dpt]

Thank you for the info. I'm a male physiotherapist and am taking courses at the moment to be a certified pelvic floor specialist. I'm amazed at so much about the pelvis and its like a little body in a body with all its function, structure, role, and involvement with conditions or situations we wouldn't generally think it would be involved with. Thank you for enlightening
me with your vids.

[jonclark]

Just come across this and I’m excited about it, starting today and I will fight my procrastination to put some effort into this, thank you

[gladysma]

0:01 1st position, lying position
1:51 sitting positing
3:20 standing position, with fast effect
5:00 4th position ...

[mikemendoza]

Muchas muchas gracias tus vídeos son muy explícitos eres muy clara muy contundente en tu mano grabé transmitir el conocimiento un enorme abrazo desde México Muchas gracias

[RobertWeil-yhkq]

Michelle, your videos are great. I'm 65 and had a prostatectomy about 4 weeks ago, and have been trying to do kegels ever since the catheter was removed. There is so much contradictory information out there, and I really don't want to be wasting time doing kegels incorrectly. Your videos not only explain what to do, but give examples of what is happening in the body. At this time I feel I can hold a ten count kegel, for ten repetitions. Out of your many videos, is there one I should pay the most attention to? Should I cut back on the number I am presently doing? I wish I had found your videos earlier, or one of my doctors had mentioned starting kegels prior to the surgery. Sincerely

[steveaustin]

It’s been 5 years with tense pelvic floor and I thought it’s enlarged prostate in spite of doctors telling me it’s healthy. Magnesium glycinate helped me slightly but now I see what’s the problem. Thank you!

[derekhammond]

Thank you so much for sharing this information in an easy to understand format, your tips have made my life better after prostate removal.

[sunpaxx]

Been in rehab since 2014 and a kegel enthusiast 🎉 I always tell my clients (specifically men) that there is 2 types of awakenings in our lives. 1. The spiritual self awakening. 2. The pelvic floor awakening. 😂

Thank you so much for all of this AMAZING content ! ❤

[cjresin]

This will come in handy. Thank 😉Doing them now

[احمدعبدالعال-وك]

تمارين جميلة.
مطلوب ملخص للتمارين.
اخر الفيديو.
وشكرا.

[rolandodoroja]

I see more improvement and great performance. These are great exercises to try! keep it strong down there! 💪💪💪👌👌👌

[mikeskawin]

Thank you. I watched the beginner video
Both of them are great
Had HOLEP 10 days ago.

[МурадОмаров-щт]

Спасибо, Мишель!
Как Ваш коллега могу подтвердить все Ваши рекомендации по укреплению мыщц тазового дна!
Замечательный урок! ❤

[suryabraga]

1. So we should contract the PF muscles as we exhale?
2. We should contract the PF along with the core muscles as we do weight lifting?
Kindly need your guidance

[joec]

Michelle, Thank you for clear explanation and doing these videos. I'm giving them a try.

[zahir]

Hello the video is very good.
Actually I bought a program online for kegel exercises.
The program is good but they have suggested doing kegel exercises while walking.
What should I do?

[germanioorganico]

Muchas gracias por tu trabajo, a mí me han ayudado enormemente para el control de mi eyaculación. Un abrazo afectuoso desde Monterrey México.

[stevenwpf]

hi what is the reason for contracting the muscle when breathing out? Rather than when breathing in. Thanks