The 2 MOST IMPORTANT Kegel Exercises for Men

These 2 Kegel exercises for men are essential to gain strength and endurance for improving sexual function and bladder control in men. Pelvic Floor Physiotherapist Michelle Kenway teaches you how to do the 2 most important Kegel exercises for men, best positions and how many of these Kegel exercises to do for best results.

Time stamps
0:34 Fast Kegel exercises
2:12 Slow Kegel exercises
3:49 How many fast Kegel exercises
4:23 How many slow Kegel exercises
5:11 Total number of daily Kegel exercises

Pelvic Floor Muscles in Men
The male pelvic floor muscles sit at the base of the pelvis. These pelvic floor muscles consist of fast and slow twitch muscle fibers. The fast and slow twitch fibers both play a role in sexual function (e.g. lasting longer) and bladder control to stop bladder leakage.

Fast Kegel Exercises for Men

Fast twitch muscle fibers in the male pelvic floor contract quickly providing strength and power. These fast twitch muscle fibres play a role in sexual function and bladder control (e.g. leakage with cough or sneeze).

The correct technique for fast Kegel exercises for men involves contracting the pelvic floor muscles with a quick, strong (near maximal intensity) one second Kegel exercise. Completely relax the pelvic floor muscles before doing the next fast Kegel exercise.

The correct Kegel exercise technique involves the penis retracting (moving inwards towards the body) and lifting slightly. When the pelvic floor muscles relax the penis returns back to its resting position.

Slow Kegel Exercises for men

Training the slow twitch muscle fibers increases the endurance of your pelvic floor muscles so they can work longer. These slow twitch muscle fibers help men last longer and play a role in bladder control.

The correct technique for slow Kegel exercises for men involves shortening the penis and stopping the flow of urine before relaxing the pelvic floor muscles back to resting. Slow Kegel exercises involve contracting the pelvic floor muscles for up to 10 seconds at a time. These are submaximal intensity pelvic floor exercises.

How Many Kegel Exercises for Men

Fast Kegel Exercises
1 second muscle contraction and relaxation
10 reps
6 times a day
Maximum intensity

Slow Kegel Exercises
slow long 10 second muscle contraction and relaxation
10 reps
6 times a day
70% maximal voluntary contraction

Total Daily Kegel Exercises
120 kegel exercises/day
60 slow long exercises (10 second holds)
60 short fast exercises (1 second holds)

#kegelexercisesformen #pelvicfloorphysiotherapy #pelvicfloorexercisesformen

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.

[jasonbond]

Thank you Michelle for your efforts.
Been doing this exercises for almost a year now. The result is truly positive and benefitial. My advice for any guys who watched this video is do it as soon as possible and be persistent. The only regret is why didn't know this much earlier.

[aaronmarquezzafra-vbik]

Ive seen many kegel exercises videos with visual demostration and their cool and excelent, but this video helped me to understand completly kegel exercises . Thankyou so much .

[azizullah]

Nicely explained madam but please use some animated models for excellent outcome bcs foreigners can't pick up the it so quickly

[modrobert]

I watched this to deal with a big prostate and better bladder control, ended up making the wife happy as well. Thanks for the video, well done.

[rahemarham-qldg]

Your explanation alone was enough for me to really understand how to workout those pelvic muscles. Great work much appreciated

[nokyoteefowt]

Excellent video. Ty. Not sure why people are having questions. You covered it well

[martinayalaart]

This is the best explanation I have seen here. Thank you very much.❤❤❤

[lesmup]

I've been using your previous videos for a while now, but this extra layer of explanation is helpful. Thank you Michelle.

[khuthadzoclimate]

I have been doing this exercises for a year now and i have gained all the benefits...Thank u very much for sharing this info

[trimatch-king]

Its a pleasure just listen to your explanations. Subscribed, Beautiful Doctor. Respectfully!

[nikolanesovic]

Od kad radim tvoje vezbe testisi su mi se povecali❤

[kennywoodyard]

Thank you for your time and information. Im new to this, so I will but it to the test. SO far your the only one who has made me feel like IM doing it correctly. (I had Prostate Removed due to C word) I will drop back in after a few weeks and see what's happened. Thank you again

[corina]

Practiced the excercise for about 4 weeks now but negative results up to now Will continue doing them. Cheers!!!

[carlosjuliojimenez]

Excelente yo los hago.
Fue difícil al principio.
Pero logré el efecto.
Obtuve buenos resultados.
Tiene mucho control mental.saber fisiología, y listo.
Muchas gracias.

[erickmachin]

Thank you for the information very precise to be able to follow them, that's just what i am focusing on right now 😘

[ragavd]

Thanks a lot madam you are professionally fantabulous and the help you are doing is hard to described with words.. God bless 💐💐

[martingreenidge]

Demonstration is better...I find this video good for classroom...not for eager persons wishing to practice right away

[shourba]

thank you you doing a great works helps us a lot question the roll of Swiss ball in strengthening the pelvic floor for fecal dysfunction i hope some videos for that and weight exercises for pelvic floor muscle thank you

[drpedodontist]

Thank you for this rich and informatibe video ..
Usualy in 40s men, how much time to get noticeable results ?

[kidbullet]

This is incredible content Michelle. Thank you so much for this!
I can't I am not even 40 and already trying to understand how to enhance my performance. Priceless videos you have alright!