The 2 MOST IMPORTANT Kegel Exercises for Men
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- เผยแพร่เมื่อ 26 ม.ค. 2023
- 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
Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019 Jun;105(2):235-243. doi: 10.1016/j.physio.2019.01.002. Epub 2019 Jan 14. PMID: 30979506.
Hodges PW, Stafford RE, Hall L, Neumann P, Morrison S, Frawley H, Doorbar-Baptist S, Nahon I, Crow J, Thompson J, Cameron AP. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371. doi: 10.1016/j.urolonc.2019.12.007. Epub 2019 Dec 25. PMID: 31882228.
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.
Motion clips will help,Not only talk
th-cam.com/video/79GgZoLttQ4/w-d-xo.html
Exactly
Yes I hear you however TH-cam community guidelines do not allow me to show these motion clips as much as I’d like to. I try my best regardless to help men & get the correct info out despite the restrictions on the content we can post as creators 🙏🙏
Od kad radim tvoje vezbe testisi su mi se povecali❤
Nicely explained madam but please use some animated models for excellent outcome bcs foreigners can't pick up the it so quickly
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 .
I've been using your previous videos for a while now, but this extra layer of explanation is helpful. Thank you Michelle.
@lesmup2159 my pleasure! I'm glad you're finding the additional explanations helpful. Your feedback is greatly appreciated! Wishing you all the best! 🙏
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
@khuthaadzoclimate5856 this is great news thanks so much for letting me know & keep up your good work 😊
Practiced the excercise for about 4 weeks now but negative results up to now Will continue doing them. Cheers!!!
If you have negative result you should immediately stop doing them. Read my comment above.
Thank you Michelle! So grateful for the great information and guidance you share. Please continue!
@Sam Escobar you're most welcome! Thank you so much for your kind words and encouragement! I'm thrilled to know that you find my information and guidance helpful. It's my pleasure to share my knowledge and experience with others, and I appreciate your support. I'll certainly continue to create content and provide guidance that I hope will be valuable to you and others. Thank you again for your feedback and take care!❤️🌺
Your explanation alone was enough for me to really understand how to workout those pelvic muscles. Great work much appreciated
@rahemarham-ql9dg Thank you so much for your comment! I'm glad that my explanation was helpful in understanding how to work out your pelvic muscles. I appreciate your support and I'm thrilled that you found the information valuable. Keep up the great work with your pelvic muscle exercises! 🙏 💖
I can't understand but can you put as the video as example with video or images
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
@kennywoodyard4819 great to hear from you Ken & wishing you all the best for your recovery. Keep me posted you can expect marked improvement in next 3 months cheers
that very helping. i feel my contraction
Excellent video. Ty. Not sure why people are having questions. You covered it well
@nokyoteefowt4699 My pleasure, thank you for the lovely comment and support. ❤️🌺
These videos are exceptional. So informative and really helpful.
So glad this is helpful info for you. Thank you for commenting! 🙏
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!
@kidbullet so glad this is useful for you! Practice with this technique is key, sincerely hope all goes well for you
Well done young lady! Well done.
@mvzinn111 so glad to help!
This is the best explanation I have seen here. Thank you very much.❤❤❤
@martinayalaart3823 Wow, thank you thanks so much for this lovely comment and support, appreciate you. All the best! 🙏
Outstanding resource ❤
@Wings Physio thx so much for taking the time to comment, so glad this is helpful!
Thanks ,❤ the exercises.
Thanks a lot Michelle!
@Gregglochart9551 My pleasure Greg!
Its a pleasure just listen to your explanations. Subscribed, Beautiful Doctor. Respectfully!
@trimatch-king6103 Thanks so much for taking the time to comment and support. I'm always keen to hear from you and any suggestions you may have for content you'd like to see🙏💕
Dr. Michelle, you channel is full of precious info for all of us ( the 50s guys) thank you. @@michellephysio Ill think about and answer for a content suggestion. By now, Im practicing the exercises you mentioned in the video. But I started with 5 seconds in the long time exercise, followed by the short hard ones. At morning and night. May I start like that? I have Benign prostatic hyperplasia, but with mild symptoms. Thank you again, happy 2024 and Im looking forward to hear from you! ( and the next video) Respectfully!
Demonstration is better...I find this video good for classroom...not for eager persons wishing to practice right away
Thank you for the information very precise to be able to follow them, that's just what i am focusing on right now 😘
@erickmachin1040 You're so welcome! Thanks for the lovely comment and I wish you all the best with your progress.🙏 ❤️
Thank you!
Thank you for these info
Now i can last 10mins for 1st round
And 2nd round it depend on my stamina sometime i last 2 & half hour
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.
Lol
I also watched this video so I could make his wife happy. Glad to say, she is double the happy now. Thank you video.
I also watched this video so I could make his wife happy. Glad to say she is triple the happy now. Thank you video
@@xMr.Moonbag 🤣
This is a very effective kegel exercise. I didn't know there are slow twitch muscles down there!!😵
Thank you Doc
Thank you, very clear and right
@tetehOOM-bm2bj You are welcome! Thank you for the positive feedback - appreciate your support. 💖
Excellent! Thank you so much for reinforcing these .
@nisookh My pleasure, all the best to you! 🙏
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
Hello, thank you for the information and excercises, I have been follwing your long hold drills every day for months and now will include the latest ones. Interesting idea re: fast twitch muscle fiber!
How about peyronies disease, any drills you would recommend.
Thank you
Thank you so much madam
thanks michelle
Michelle, you are great!!! Thank you so much for your generosity to share your knowledge 😍❤
@Marcolino7373 You are so welcome! Thank you for your incredibly kind words! Sharing knowledge and helping others is truly my passion. Keep up the great work, and take care! ❤️
Thanks a lot madam you are professionally fantabulous and the help you are doing is hard to described with words.. God bless 💐💐
@Ragavendra Prasad It's my pleasure!- thank you so much for your kind words! It means a lot to me to know that my work is appreciated. I'm honored to be able to help and share my knowledge with others. Your words of blessing mean a lot, thank you! God bless you too! 🙏
How much time would you suggest between the sets of 10? Would you not recommend days off for regeneration? In a classical muscle training, you'd just leave a gap of a minute or so to be able to exhaust the muscles properly. However, my pelvic floor muscles don't seem to be exhausted even after 60 kegels in a row.
Is it possible to overtrain the pelvic floor? Not injure during the exercises but actually increase the strength and bulk to a point where it causes issues?
Thank you.
Please add demonstrations!
Is it possible you can make a real time kegel workout video exercise longer that 10 secs hold for E.D.
I have been doing these exercise for the past 4 weeks and i have seen improvement in my ED.
Thank You
Genia!!
12: 11 Very interesting Michelle I will follow your videos Danny
It's amazing tips. Love from Bangladesh.
@rafigladboy Thank you for your lovely comment and support! All the best!🙏
Guys the best way to feel exactly what she trying to explain where you should feel the muscles engage and relax. All you have to do is do it like your holding a shit in. Its that simple and I'm sure you all had to hold a shit in at some stage of your life same as holding a piss in just combine the 2 together. Contract slowly and more importantly release slowly. tight pelvic floor muscles will cause more problems than before also
Muito importante esses esclarecimentos.
@pedrodejesusmenezes8326 De fato! Obrigado por reservar um tempo para comentar. ❤️
Is there a possibility that one should stop kegel "for a period of time?" Or in what cases should it be stopped temporarily, and when can it be continued?
Please show demonstrations for easy understanding
Love the video, very beautiful ❤️
I felt that
@ZigZagKid_AZ thank you so much for this beautiful comment and support - much appreciated. ❤️🌺
Please clarify by putting a video during the explanation
Thanks for your ❤
@oppoa77s25 Always welcome! Thank you for taking the time to comment. ❤️
Hello,
Regarding the amount of kegels to do in a day: If you consider one set to be 1x10 fast kegels + 1x10 slow kegels, and you want to do 6 of those sets in a day. How long should you wait in between each set?
30-60s
Thank you 🇵🇹
How about bladder retention and emptying bladder
Thank you for this rich and informatibe video ..
Usualy in 40s men , how much time to get noticeable results ?
@drpedontist469 glad to help! Time to see results varies depending on the pre existing strength/endurance and commitment to exercises. Some men will start to notice changes after a few weeks but for really weak muscles this can take a number of months. All the best!
Thank u
Teacher, how many times do you practice a day and how many sets do you do each time?
Отлично! Но такой график трудно держать просто потому, что будешь забывать делать упражнения вовремя. И также забывать, сколько сегодня уже сделал.
Came here for my friend julius. Thanks mam I will reccomend
Welcome 😊
During the slow kegels how much do I need to rest after 1 rep?
I have 5 fused vertebrate in the neck and 3 in the lumbar. So what can you show me that I could do that would not put stress on those two parts of the body?
Hi Michelle, Do kegel help with dribbling after using the bathroom? I notice that i am dribbling right after i finish using the bathroom. It never happen before after my injuries. I injured/strained my pelvic floor muscle while working out ( kettlebell swing). My doctor think that i could've pulled a muscle on the pelvic floor. could that even possible to strained a muscle on pelvic floor while working out?
it working
Oh my dear you are my favourite one love you love yours videos
@allaboutagriculturezaratke6675 Thank you so much for your kind words and support! I'm glad you enjoy the videos. Your feedback means a lot to me, and I appreciate your encouragement. Keep up the great work with your exercises, take care!🙏
@@michellephysio can i have yours WhatsApp no..if you dont mind
Thankyou, for me at 77 years. The big trick is knowing where the toilets are time wise. And the greatest embarrassment is the tiny trickle after I think no more will come out. 120 exercises a day hopefully will help,
Little tip. After peeing, press with two fingers the area directly behind your scrotum. You will push the pee tube and the remaining pee will go out.
@michellephysio answer pls i need help. i have hypertonic pelvic floor and hard flaccid, should i do regular kegels or is it better to avoid regular kegels and do reverse kegels instead? thanks
من تركيا شكرا ❤عنجد مبدعة
@Mohamad Ebrahim على الرحب والسعة! شكرا على التعليق الجميل والدعم❤️🌺
Awesome
We thanks you
@twalibabeid my pleasure! 💖
What if the pelvic muscle don’t relax and subconsciously tighten themselves.. I suppose a release or is this also a form of weak pelvic floor muscles ?
Hi please , how many times a week.
Thanks
Muuuuuyyyyy bueno.Gracias..!!!!
How about doing more than 10 reps in the fast exercise? Is it advisable to do more than 10 reps?
Muy bueno
I do notice for trying to a very strong contraction for 10 seconds, eventually the muscles weaken and the contraction is lost without needing to relax.
Excelente Dra. Sirven las compresas calientes?
Thank you for your videos, they are very interesting. I am in a wheelchair and I invite you to make a video on how to do the exercises for disabled people in a wheelchair. Greetings and thank you
Thank you, good presentation, adult approach, cartoon like graphics tend to trivialise in my opinion.
❤Gracias ❤mi amor. Beso
Saludos del Estado de New York
@AbelLopez-ie5zs ¡mi placer! Muchas gracias por el encantador comentario y apoyo.❤️
Michelle, thanks for this. I've been doing many more of these than 120 a day - more like 300. My question is, can you overdo it and cause more problems? I've been doing it for a few months now and haven't seen any benefit since my radical prostatectomy last November. Thanks in advance. Graham.
@Shadowsonthecheap Hi Graham yes you definitely can overdo Kegels to the point of fatigue. Far better to do the optimum number of kegels with greater intensity than doing more reps. Ideally 6x10 reps long 10 sec holds plus 6x10 1 sec max intensity power holds as outlined in this video. More is not necessarily better. The quality of the exercise and the intensity are important too. Hope this helps you Graham 🙏
@@michellephysio Thank you Michelle. I'll do a bit less as you recommend and see if that brings results. Thanks again. Regards. Graham
Hi. Does this excercise helps in controlling the bowel pressure, if it is out of control.
Do you have problems with doing number 2's
Good mam thank u
@Lala Aasanda my pleasure indeed
@@michellephysio mam aap k personal no WhatsApp karna plz I w8 I m from India
Hello mam how r u
Hi Michelle, I am a little bit confused for the slow exercice : I suppose we must start to contract at the end of the exhal, when the diaphragm is in dome shape ? No importance ? Many Thanks
The diaphragm full of air works in opposite way of your pelvic floor muscles when contracted. If you inhale and then contract down there it'll be more difficult to do the exercises (not impossible, but unwanted)
@@rafaelrp07 Many Thanks.
Muito bom
Thank you. Please show real demo.
Hello Michelle how are you doing ? I am practicing what you said, if I mastrubate I am getting pain. Some time my pelvic muscles are twitching as if up and down automatically. Is it good and I am doing correctly as you instructed.
00:00 Learn the two best Kegel exercises for men
00:49 Fast fibers are crucial for pelvic floor strength
01:36 Pelvic floor exercises can be done anywhere
02:21 Slow exercises are important for muscle endurance and bladder control.
03:08 Practice gentle pelvic floor muscle contractions and relaxation
03:54 Fast exercises should be done 6 times a day with 10 contractions in a row.
04:36 Perform 60 short and 60 sub-maximal contractions for a total of 120 exercises.
05:29 Training both fast and slow twitch muscle fibers is key for strength and endurance gains.
Thank you!!
is it ok if i squeeze for 30s end rest for 10s ?
Ça parle beaucoup vraiment
I read somewhere that stimulating the prostate, leading to its tension, leads to the growth of the prostate. So, I wonder if these exercises lead to prostate tension. I just don't want to "pump up" my prostate.
@adyghe_fm you can relax - Kegel exercises will not affect the prostate gland. This is completely separate to the pelvic floor muscles and they don’t impact the prostate functioning. All the best?
Can rectal prolapse cause constipation in male or mimic IBS constipation
@murthaliya6851 yes rectal prolapse in men can cause constipation (or diarrhoea) and symptoms associated with rectal prolapse including rectal pain, fecal incontinence and the rectum protruding from the anus
Hello... Can you explain what you mean by CONTRACTION? Then Relax?
This means tighten then let go see previous reply with vid link ▶️ th-cam.com/video/AvOReBnZ3eM/w-d-xo.html
Thank you. What makes these muscles to become weak in the first place?
Not using and exercising the pelvic muscles as much as you used TRY leg raises, scissors, bicycles reverse bicycles and medicine ball workouts will help you greatly as well as planks and asanas for
P. E. LOOK UP THE P90 X ABB WORKOUTS. U DONT HAVE TO USE THE SAME VELOCITY JUST CONSISTENCY GOOD LUCK FRIEND
@@thomasgaynor5304 thank you for the info. I will incorporate some of those into my workout
@TRUESENSE use a medium small folded blanket under your lower back almost butt if it's any kind of uncomfortable and to give your self more of a flex on the way down. you will feel it in your pelvic muscle at the bottom of the contraction the most 💪
th-cam.com/video/K2iBcjJsEwg/w-d-xo.html
When i do die 1 sec or the 10 sec hold it feels exactly the same is this normal?
Do these exercises have damage to the prostate and thank you for the nice information you are really beautiful my question is because
@goodmorning7807 these exercises will not damage the prostate, relax the muscles in between exercises and they are safe for most men. Thank you for commenting!
feels good to do the exercises and look at the doctor
wtf bro
que te pasa brother?
Can I do these exercises when I'm actually peeing? It's gonna be a long peeing session. My question is is it safe to hold for 5 seconds about 3 times when I'm taking a long leak??
Definitely no - can interfere with normal bladder emptying. Do 1 test per week bladder stop max 🙏
How do I contact you for necessity please
Well since you have been such a wonderful help for me I shall pass on your name to the people I know who have the equipment to do the exercises 😂 especially the one that asked me if it was true if girls pee when they laugh❤🎉❤ i told him some do. I have thought of my approach I think I will write and say do some boys pee when they laugh if they do they should check out strength and endurance exercises and mention how much they would benefit in multiple areas of their lives I wonder if they would get the ramifications 😮 I don’t think they are clueless.🤞🍀🤞well I will fine tune the recommendations 😅❤🎉❤👋👵🏻👍
@linda gates glad I’ve been able to help you, all the best!
Do you recommend doing this every day? I think on prior videos you said every other day or 5-6 days per week. Thank you!
@james214ish yes around 5-6 days per week would be ideal if you can manage. Then 2-3 times per week to maintain gains after 3-5 months or so. All the best!
Thank you!!
No one explains how to breath. Breath in while contracting? Or breath out while contracting? Or both ways?
First uplift your penis then stop the flow of urine and anus for 45 to 60 second that as much as possible. Durning this 60 second just try to breathe normally what you do in a normal time. That's it