4 Kegel Exercises for Men that are FALSE and even DANGEROUS - Don't Be Fooled!

Despite the good intentions of many online resources, these particular exercises are misleading men with incorrect Kegel exercises and recovery information.

Timestamps
0:00 Introduction Kegel exercises for men
0:19 Misrepresented Kegel exercises for men
1:11 How to do Kegel exercises for men
2:30 Exercise 1 Glute bridge
3:27 Exercise 2 Plank
4:39 Exercise 3 Adductor squeeze
6:02 Exercise 4 Deep squat

‘Kegel Exercise’ 1 - Bridge
One of the most commonly misrepresented Kegel exercises is the bridge exercise, which is a great exercise for strengthening the gluteus maximus (buttock muscles), but it does not target the pelvic floor muscles. In fact, correct technique Kegel exercises involve relaxing the buttock muscles rather than contracting them.

‘Kegel Exercise’ 2 - Plank
Another exercise often promoted as a Kegel exercise for men is the plank, which is a great exercise for core strength, but it does not specifically target isolated strengthening of the pelvic floor muscles. The Plank primarily targets the abdominal trunk muscles including the ‘6 pack’ or rectus abdominus muscles. Physiotherapists discourage strong activation of these outer abdominal muscles which increase intra abdominal pressure creating a force working downwards upon the pelvic floor. This force potentially worsens pelvic floor problems in men with preexisting pelvic floor dysfunction.

‘Kegel Exercise’ 3 - Hip Adduction
Hip adductor exercises involve using a resistance block or ball placed between the knees and squeezing the knees together using an isometric contraction. This exercise trains the thigh adductor muscles and can mislead men into thinking they are strengthening their pelvic floor muscles with Kegel exercises. Physiotherapists encourage relaxation of the thigh adductor muscles during correctly targetted Kegel exercises for men.

‘Kegel Exercise’ 4 - Deep Squat
Sustained deep squats are ineffective for pelvic floor strengthening. These are not Kegel exercises and when performed by men with pelvic floor weakness or pelvic pain, deep squats can exacerbate pelvic floor dysfunction through prolonged stretching and weakenening of the male pelvic floor muscles. Some men experience pelvic floor injury (e.g. rectal prolapse, hemorrhoids) performing heavy loaded deep squats in the gym, especially while wearing a weight belt which increases intra abdominal pressure as squat compresses the abdominal and pelvic contents down upon the pelvic floor muscles.

If you're serious about improving your pelvic floor health, it's important to know which exercises are truly effective. Michelle Kenway, a highly experienced Pelvic Floor Physiotherapist, provides expert advice and guidance on effective Kegel exercises for men. Don't be fooled by misleading Kegel exercises – learn how to properly strengthen your pelvic floor muscles to improve your bladder control, erectile function, and overall pelvic health with correct Kegel exercises for men.

Special thanks to Lewis Gettons expert PT @GettFitt for exercise demonstration. Lewis is based in Brisbane, Australia.

#kegelexercisesformen #pelvicfloorexercisesformen #pelvicfloorphysicaltherapy

Reference

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.

[robertshelton]

I am 7 months post surgery and have been doing all these exercises without success. Thank you Michelle.

[codenameeaglecooldown]

Peoples makes it complicated yet it's so simple and even just takes couple of minutes... Glad i've found your YouTube channel Mrs.Kenway

[malumania]

You said what not to do but not what is right way

[STBRetired]

I understand the concept of isolating the flexion of the pelvic floor muscles to better form a brain to pelvic floor muscle connection. But just relying on such an isolation exercise may not be the best way. It's like only doing biceps curls. Then when you go to do pullups you find out that you need a lot more muscles in the back and shoulders to perform that exercise. I would think that doing isolation kegels in the beginning to get better control over those muscles is fine but also doing exercises for all the muscles around the pelvic floor muscles should be of even greater benefit and result.

[macayagehrs]

I can’t believe how effective this is. I’m pairing the workout with strength training, yoga and running. Was seriously concerned about ED as a healthy 38 year old. No longer a worry.

[amitabhkumar]

Excellent Work Madam. You really have explained the common misconceptions of kegal exercises clearly in a very professional manner.👏

[ramongerardomedranomolina]

Ok Lady, now dígame cuales son los ejercicios de Kegel que si sirven, pliís and thanks

[ovadyahteshuvah]

Thanks very much for this. I've been doing the exercises too strong. Took a few weeks off to celebrate the 12 month anniversary of my prostatectomy. Now starting back with these instructions added (to teach myself correct amount of muscle tension I'm trying the exercises starting with a full bladder) blessings to you!

[Cutie]

If not then what are the correct ones?¿????

[wisdomguy]

It should be straight forward. What are the correct exercise?

[zecaufrj]

Thanx for the lesson. I was very confused about Kegel until I heard your explanations.

[V_for_Vadim]

Надо же, для меня открытием стало, что глубокий присед - это совсем не то что надо для тазового дна

[collyinswambura]

Over the years people have been training but have never experience adverse damages to their tissues, why now

[stmassar]

Instead of giving long speaches you should have given what are the right exercises

[brettjones]

Great video, to the point and Informative, so much miss information on you tube .

[joaquincastellanos]

I do this exercises but under the Kegel technique but under yoga routine, and by the way I have always said most of today’s exercise routines are copies of yoga, examples?
Burpees, squats, planks.

[MishaPinkhasov]

Thanks for clearing these up! What about doing Kegels in combination (i.e. while) doing these exercises as a sort-of compound exercise?

[david]

@4:23 does that mean doing abs strenghtening can adversely affect continence because it pushes down on the pelvic floor muscles?

[mattdudek]

Wow, there are so many vids out there recommending these as great kegels. Thanks for clarifying.
I'm off to view "The 2 Most Important Kegel Excercises for Men" Michelle Kenway

[tomaszswierczewski]

These 4 ones made me much better. That is really helpful. Maciej, Poland