4 BEST Kegels for Men POSITIONS for FAST STRENGTH GAINS
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- Kegels for men in these 4 positions help you STRENGTHEN FAST and get BEST RESULTS. Pelvic Floor Physiotherapist Michelle Kenway from www.pelvicexercises.com.au shows you the 4 best positions for Kegel exercises for men from beginners to advanced for pelvic floor muscle strengthening. PLUS when to kegel in different positions and when to avoid Kegels.
Kegel Exercises for Men Beginners Pelvic Floor Strengthening Guide
• Kegel Exercises for Me...
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.
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.
so how many times you need to stretch your balls in a set and how many sets a day?
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
@Shameem Makeen my pleasure 🙏
Explain me please
@@michellephysio
They work for me too
I see more improvement and great performance. These are great exercises to try! keep it strong down there! 💪💪💪👌👌👌
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
@Rakesh Chhonkar you're most welcome! Thanks so much for sharing the good news and I'm so glad to hear your positive results . All the best to you ❤️🌺
@@michellephysio You need to talk A LOT LESS and show how how to them properly. F.
@@michellephysioplease how will i know when to stop doing the exercise after seeing some improvement.?
Здоровья Вам, Ракеш, а нетерпеливым пользователям подписаться на Мишель - вы друзья, совершенно зря предъявляете Ей претензии.
!
Thank you so much for sharing this information in an easy to understand format, your tips have made my life better after prostate removal.
@derek hammond Happy to help! Thank you so much for this beautiful comment, Derek- really happy this helped. All the best! ❤️
Thank you Michelle
thank you..the result will surely come with action..
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
@jonclark2797 That's fantastic to hear! I'm thrilled that you're motivated to start the exercises. Consistency is key. Best of luck!🙏
Michelle, Thank you for clear explanation and doing these videos. I'm giving them a try.
@Joe C my pleasure, great to read that you’re giving these a try - practice getting the right technique first even just a couple of exercises and gradually progress as your strength improves Joe cheers! 🙏
@@michellephysio Will do. Thank you for the tips and encouragement!
Great information, thank you!!!
@frank burke You are so welcome! Thank you for the lovely comment ❤️
Thank you, Michelle!
@CHRISTOPHER FOX hey Chris my pleasure 🙏
Very good information and in very nice ways explaining Michelle.
Thanks you very much.
@pt You're very welcome! Thanks for the beautiful comment, much appreciated. ❤️
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!
Same here my friend. How are you now?
@@benjaminskotabiljunior i’m way better now. I came also to realise huge part of this is some of my childhood trauma was entrapped in the nervous system. Especially my pelvic floor. So I found this training for meditative breathing, where they release trapped emotions from the nervous system through breathing. It’s miraculous to say the least. My quality of life has changed drastically. Highly recommended.
Well explained. Thank you!
So glad this helps!
Awesome, many thanks!
@Wood Chuck You're welcome! Hope this helps! All the best 🙏 ❤️
Excellent!
Excellent tips you're a genius thanks Michelle.
@Mark Eggleston You're so welcome! Thank you so much for this beautiful comment, Mark - much appreciated. ❤️
Wow this really was helpful.
I’m so glad this helps! Thx for commenting! 🙏
Great video, thanks.
@David B You are welcome! Thank you for taking the time to comment. All the best🙏 ❤️
Thanks alot very very helpful
@Stefano Ortega Great to hear from you Stefano! Glad this helped you. Thanks so much for letting me know. ❤️
Michelle, That was absolutely helpful and your explanation is very clear and detailed enough. I am having incomplete bladder emptying issue and need to go frequently, especially troubling my sleep at night. Just reading the comments and feedback to your videos has given me so much hope that my problems can be resolved, just by doing some exercises showed here regularly as well as following your recommendations in your other videos related to bladder emptying issues.Thank you!
@shivaprasadmallikarjunaiah3751 you're most welcome! Thank you for your comment! I'm glad you found the video helpful. Best of luck on your journey to better bladder health! 🙏
Thanks a lot for the video! Do you have any suggestions on how to work on breathing while contracting and releasing the pelvic floor muscles?
I noticed you mentioned to contract when your exhaling, but I’m having trouble doing that. I find it a lot easier to inhale and contract at the same time and then hold that position for a couple second and then excel and release. Not super sure how to train myself to continuously breathe normally throughout
This will come in handy. Thank you!!!!!!! 😉Doing them now
@BE THE LIGHT my pleasure! I do hope this helps you. All the best! 🙏
Great content that is immediately helpful and useful.
@Mark Schlossberg So glad to read this Mark, thank you for taking the time to comment 🙏
@Mark Schlossberg really glad to read this helps, thank you so much for taking the time to comment 🙏
Thank you very much. 👍
@Rishabh Pal you're welcome! All the best. 🙏 ❤️
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 ! ❤
How long does it take your older (above 60) male clients to see improvements?
Lmaooo
Lovely lady, giving us great information as ever 😻😻
@W M oh thank you for noticing! It's really a privilege to help! 🙏🏾 Appreciate your support. All the best! 🙏 ❤️
EXCELLENT ..... VERY VERY EFFECTIVE... ALL PROBLEMS WILL BE POSITIVELY SOLVED IF DONE SINCERELY N REGULARLY.
@samar Chakraborti absolutely! YOU ROCK with your great support, thank you 🙏
Great video thanks.
@Jonathan Courtney my pleasure! Thank you for taking the time to comment. ❤️
0:01 1st position, lying position
1:51 sitting positing
3:20 standing position, with fast effect
5:00 4th position ...
🙏
Thank you very much!
@Pfizzledizzl You're welcome!💖
What a great selection of vids. Very helpful and informative. Thanks.
@Paul Compton my pleasure! Thanks so much for your lovely comment and support. I'm so glad you like them! All the best ❤️🌺
Thanks Michelle
@Michael Barker My pleasure Michael! I hope this information helps. All the best to you! 🙏
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
@mikemendoza9795 ¡Gracias por tu encantador comentario y apoyo! Me alegra saber que el vídeo le resultó útil e informativo. ¡Te mando un cálido abrazo en México! ❤️🌺
Thanks!
@dpuetz my sincere gratitude to you for your support & generous super thanks - I’m most grateful indeed & this will be put towards making more health content. My best wishes to you for your health & happiness, Michelle 💕🙏
Thank you for responding to my comment and question below!! I was absolutely "blown away" that you responded at all since you have at least 521K subscribers!! I have submitted comments to many other well know individuals who have more than 100K followers/subscribers and have never received a response from any of them other than you. You are amazing! Blessings on all that you do Michelle! And thank you for great training and presenting it so clearly!
@Bruce Graham You are so welcome! Thank you so much for noticing and for your lovely comment Bruce. It's my pleasure to help and I really do appreciate you take the time to comment, I'm most grateful indeed. Wishing you all the best 🙏 ❤️
@@michellephysio 🙏❤🙏
تمارين جميلة.
مطلوب ملخص للتمارين.
اخر الفيديو.
وشكرا.
Well done Michelle!! I appreciate both detail and emphasis on "correctness" and yet a brief video straight to the point! Also, I'd say it's your incredible smile that puts me at ease in listening to this subject matter. I have watched several of your videos. Based on the current state of my pelvic floor muscles I will start exercising in beginner mode. One question: Is it possible to over strain the pelvic floor muscles?
@Bruce Graham thank you for your lovely comment. Yes start at beginners level and be sure to relax between exercises. Over straining can occur with heavy lifting, constant coughing and high impact exercise such as running in some people with weak pelvic floor muscles. In terms of the exercises start by focusing on getting the technique of contract and relax correct and gradually build up the length and then the strength of contractions and you will not risk straining. All the best to you Bruce!
@@michellephysio Michelle, I find it absolutely incredible that you take the time to respond, and so quickly, in light of the fact you have 515k subscribers! Amazing. Don't know how you do it. Thank you Michelle!
@Bruce Graham thank you so much for noticing. It's always been my pleasure to help - it's a privilege. Thanks so much for your lovely comment and support 🙏💕
@Michellephysio please how will i know when is due to stop doing the pelvic floor exercise?
Thank you
@Cricket You're welcome - hope this helps 🙏 ❤️
Excellent
@Saleem Akhtar thank you so much for your support. Hope this helps🙏
Thank u ma'am 😊
@Ashu Rocky Most welcome ! ❤️
She's doing God's work here 🙌 🙏
Thank you , Michelle, would you do similar video for women ❤️🌹🌹🌹
@Natasha Gukova yes indeed, I do have a vido on best kegels positions for women here th-cam.com/video/a_AnwwJaMfg/w-d-xo.html but I think I'll make another one as this is ready to be updated. Many thanks for your suggestion Natasha!
Good explnation
@George Kucera thank you for your lovely comment. Hope this helps!🙏
i like all of your video
🙏 so glad to help
Thank you thanks thanks
@tanayghosh6957 you're most welcome!🌺
So simple.. Thank u So much for such a wonderful , simple steps.
@shri krsna interiors interiors my peasure - I'm just so glad to read this from you, thank you so much and all the best to you! 🙏
Great 👍
@C Noza thank you💓
Thank you for clear explanation.
@SELAHATTİN YÜCEL my pleasurev❤️
Thanks for this.
I know these are primarily helpful for leakage and ED/PE but do they improve sensation too? I've read somewhere online that these exercises can but I'm unsure as I've only just started.
Thanks
Do u now see any positive results?
Спасибо, Мишель!
Как Ваш коллега могу подтвердить все Ваши рекомендации по укреплению мыщц тазового дна!
Замечательный урок! ❤
@user-be5mq3fp6s Спасибо за вашу поддержку и подтверждение! Я рад, что урок оказался для вас полезным. ❤
Firstly, many thsnks for the videos. What I'd like to understand, apart from strengthening the muscles, what other physiological changes for the better takes place. According to the eurologist, nerves are damaged and the kegel exercizes "awakens" the nerves to operate normally again, sort off. If there are further reading on this topic, please point me in the direction.
Muchas gracias por tu trabajo, a mí me han ayudado enormemente para el control de mi eyaculación. Un abrazo afectuoso desde Monterrey México.
@germanioorganico ¡Muchas gracias por sus amables palabras! Me alegra saber que los ejercicios te han resultado útiles. Agradecemos sus comentarios y apoyo.❤️
Thank you, Sensei. I am seeing a great improvement performance wise.
@Electrex you're welcome - Good to hear! Thanks so much for sharing and I'm so glad to know your positive results 💜
Performance wise in what way ? E.d or P.E or something else
Did it work
Thank 🌹
@Ayesha Priyanka you're welcome! ❤️🌺
Thanks, Michelle! Your videos have offered me so much support before and after my recent prostatectomy. I'm fortunate in my recovery because of all the great videos, training and support you offer. I can't thank you enough!
@neilobrien7096 you're most welcome! I'm so pleased to hear that my videos have been a valuable resource for you during your recovery journey. Wishing you a smooth and successful recovery! 🙏 ❤️
I have Genitofemoral neuralgia(left) and it affected my pelvic muscles... I am doing stretches and it helped but I can't beat it . Will these exercises help me or is it bad to do them?
This was very helpful . How many "reps" or "sets" do I do? How "hard" do i contract? How do I know if I doing too little or too much.... ?:)
How many sets should we be doing and how long per session ?
What I want to know is I have to do this waist uplifting exercise and kegel exercise at the same time or these exercises are different?
Love your videos, love your energy, love your physique, love your accent. You are a lovely woman.
@Daniel Ploy I so appreciate you saying that - that was so sweet of you! Thank you so much for this beautiful comment, Daniel - much appreciated. ❤️
@@michellephysio more videos = more loving comments.😊
hi what is the reason for contracting the muscle when breathing out? Rather than when breathing in. Thanks
Would you please say howmany repetition is necessary for best result. I have urine block after my surgery. Thanks
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
Hi Michelle, as a beginner would you recommend I start doing Last position as opposed to starting slowly lying down? I feel I’m able to hold comfortably for 10 seconds using your video ‘Kegels for Beginners’ and aim at doing this three times a day?
@Cyborg Boo yes definitely start in this position if you’re able to as it’s the most functional position and will help you make greatest gains, start 3 times daily and increase to 6 times daily as you’re able to, all the best! 🙏
@@michellephysiohow long do you do each rep ?
Do those positions segue into other areas, for example number 4 = on top = plank exercise?
Also one other question - are you supposed to hold the contraction or do you do reps?
Any power bottoms try this out?
When you breath out do you release the contractions
Thank you. I watched the beginner video
Both of them are great
Had HOLEP 10 days ago.
@mikeskawin30 Thank you for your feedback! I'm glad to hear that you found both beginner videos helpful. It's great to see you taking proactive steps toward recovery after your HOLEP procedure. Keep up the good work! Wishing you a smooth and speedy recovery!🙏
Our back should be flat or it should have a curve while lying during exercise ? Plz help
Ma'am can I know the pre and post exercise for jogging 🏃.
صحتك، تهمنا
@ احمد عبد العال شكرا
I just did some sessions with a PT who had a Dr. degree with UCHealth in Colorado. She told me that there are no pelvic floor exercises that help with the EREC.... She rather handed me a brochure for a P pump surgery. So do the pelvic floor exercises work for help with EREC.... ?
I have yet to receive the Elvis the pelvis awakening! But, I willing to keep an open yin yang.
Hello Michell I am Charlie I had my prostate cancer operation on March 18th. So as of today November 3rd I haven’t been doing the exercises like I’m supposed to and still have a bad urinating problems as bad as day one. Tell me exactly what and how many times I need to do these a day? Thank you.
@Charles Scinta I'm sorry to hear that you're still experiencing this problem. Kegels post op prostate surgery should be done up to 6 times a day including both the fast and slow exercises I describe in this video th-cam.com/video/8meh5W_r7DA/w-d-xo.html This video also gives you the number of exercises to aim for too. Charles it's really important to practice these upright standing especially and before and during cough/sneeze/lifting. Also try to make each exercise as strong as possible and rest briefly between exercises. The fast reps are important too (see video). I hope this helps you 🙏
Thanks for shairing-imressive
@Ahmed Ali you're most welcome, hope this helps🙏
How many days in a week kegel excersize should be done
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
@RobertWeil-yh8kq Hello there, it’s lovely to hear from you. Yes correct regarding starting to do your Kegels from the time the catheter was removed unless advised otherwise by your doctor. Yes I hear you there is so much contradictory information. This is why I post evidence-based information so that men like you know what is correct and science based, according to the most recent research. Yes 10 second holds, standing upright, repeated 10 times is correct. This should be repeated 6 times a day (long exercises) and then 10 x 1 second very strong kegel exercises, also 6 times a day. So in total 120 Kegels, 60 long and 60 short and fast. I don’t think you need to cut back at all on what you’re doing at the moment, providing your exercise technique is absolutely correct. Probably one of the best videos to watch is the real time guided workout to help you train see here www.ncbi.nlm.nih.gov/pmc/articles/PMC6858748/ and for more details on your exercises this one here th-cam.com/video/B3APjwkqi3Q/w-d-xo.htmlsi=BsFdeGKclb4uRPxG There have been a couple of excellent studies done on post prostatectomy Kegel exercises in the past few years - you can read the excellent Milios et al (2019) research here which is where the 2nd video listed info comes from if you’re interested in this type of more detailed information for reassurance that what you’re doing the most effective exercises to help your condition. www.ncbi.nlm.nih.gov/pmc/articles/PMC6858748/ I hope this info is helpful and wishing you all the very best for your recovery. Remember that men that start exercises 5-6 weeks prior to surgery are drier 3 months post surgery so you have a way to go yet, patience and persistence with this one is vital. Any questions feel welcome, cheers Michelle❤️
Functional position most effective,thanks
@abdallah seja pleasure! Training is vital in those positions you need the muscles to work effectively, all the best!
How many times we do this excercise in a week? And for how long? 30 minute?
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?
Avoid Kegel exercises walking - these are inaccurate. Pelvic floor muscles should not be held contracted for extended time frame. Training in specific positions allows you to focus on the Kegel exercises and the muscles then become strong for general exercises. Holding pelvic floor muscles too long can cause pelvic floor muscle dysfunction, weakness and a host of problems. Please feel welcome to send the name of the program through to my personal email contact@pelvicexercises.com.au rather than posting publicly 🙏🙏
I can not practice this methods succesfully. Any other video?
I did a 40 second hold, is that good or bad?
How long for each position? How many times a day?
I can already hold upto 10 seconds..what should be my next goal?
Thank you for your golden videos. Post prostatectomy, What is the optimum in number of Kegels per day. Am able to do advanced, standing, 10 second holds but the numbers I read contradict my surgeon’s numbers. I do about 60-70 per day. Too much, not enough. He wants at least 100
@Ernie Ragogini it’s important to start with what you can manage. The most recent scientific research (Milios et al 2019) found the following had an effect on improving bladder control:
performing 10 x 1 second fast exercises plus 10 x 10 second long exercises in standing upright position, resting for 10 seconds between each long exercise and repeating these Kegel exercises 6 times/day (total 120 Kegel exercises)
@@michellephysio Thank you for your response. Last couple of days found the following comfortable, comprising 1 set: 10 long/10short (with requisite breathing, staying relaxed) 3 times to equal 60 exercises. Do 3 sets daily:morning, Mid day and evening for a total of 180. I may pare it down. Am 84, great health were it not for this “inconvenient” procedure. I like your suggestion of 6 times daily for 120, but with my schedule am likely to lose track of set repetitions. Could I be overdoing it according to my plan? My concern is that it could be detrimental instead of helpful. Again thank you for taking the time to response. Your videos are not only informative, but your delivery is welcoming and soothing.
@Ernie Ragogini Hi Ernie, it sounds as though you’re managing well and if this routine keeps you on schedule then it sounds as though it’s working for you. A sign of overdoing things will be more bladder leakage or fatigue with the exercises so these are the things to watch out for. Wishing you all the best Ernie & keep up your great work! 🙏
I need to do this for my gf, but I dont get what am I suppose to do regarding 2 and 4th postion
how to like retract and shorten that-?
When I shortene the muscles so with breathing it would be relaxing and again extract or I should keep it for sometime?
@Sallah arian shorten and try to breathe normally while keeping shortened for up to 10 seconds. Starting out hold for as long as you can even if it's a few seconds and build to 10 seconds, then relax and rest before the next exercise.
Can you do these with an indwelling catheter prior to surgery???
@delmar418 unless advised otherwise avoid Kegel exercises with a urethral catheter in position.
Hey there,
Nice informative videos you provide with clear instructions.
I have a question, I sometimes get involuntary jerks while performing kegels at the base of penis, something like ejaculatory spasms, hope it makes sense. Is it normal? Do I need to worry about it? Does it go away with strengthening? Help would be appreciated.
Regards
@kyg rgu I can’t say exactly why this is happening, however, it’s possibly caused by pelvic floor muscle spasm and nothing to worry about. If it’s the result of pelvic floor weakness then this should improve over time. Make sure that you relax your pelvic floor muscles completely in between each exercise and rest briefly before your next exercise. All the best🙏
@@michellephysio Thanks a ton for the reply. I needed this affirmation from an expert. All the best for your future endeavors.
❤️
مرحبا
Hello
Please explain "lying down" again, not quite sure what that is. Thank you.
Do you mean all four exercises should be done all together at once or one could
do either one of them?
@
Mohamed Hassan great question, I mention this issue at 6:19 as it's tricky. In some of the studies on Kegels for men, men were required to do their exercises in lying, sitting and standing every session., and this was found to be effective. My feeling is that this isn't practical for most men as it's challenging enough just to do the exercises let alone do them in all three positions every time. My suggestion is to start out doing them in the position you feel the muscles working best and then mix it up if you can perhaps one session when you wake lying down, one session sitting during the day and if you can a session standing if you're able to. Remebering that you'll make the best gains standing so you can do more than one session in standing if poosible. I hope this makes this issue clearer, all the best
Hello ma'am, why u instruct to have a curve in the lower back while doing the kegels? Why is it important anatomically while kegels. Just curious to know the mechanics... 🙏🌼
th-cam.com/video/vRquyq3WmNQ/w-d-xo.html
Give demonstrations
@ashis ghosh thank you for your feedback. Animation is currently underway and will be available for viewing very soon. Thanks ❤️🌺
I find myself doing them all day. I work a desk job so I can't help but to do kegels all day long. Is that wrong