DOING KEGELS
THE RIGHT WAY
1
Since Kegels are completely discreet and natural exercises, they can
be done anywhere and at any given time. This means that you can
comfortably execute your workout while sitting, resting or standing
whether indoors or outdoors. Attaining the desired outcomes of
male Kegels require you to learn how to do them appropriately. This
process involves the following:
IDENTIFYING THE
RIGHT MUSCLES
This process serves as the first
step to exercising your pelvic
floor muscles. In this case, slow
down or stop your urine flow
mid-stream. Relax the muscles
by initiating the urination pro-
cess again. Doing so will give
you a better picture of where
your pelvic muscles are located.
Although this method is a prov-
en way of locating your Kegels,
avoid engaging in Kegel exercis-
es routinely while urinating to
avert the risk of suffering from
incontinence related issues
such as urine leaks.
If this process is hard for you,
you can try to imagine that you
are inhibiting the passage of
gas. During this process, you will
experience a pulling sensation.
The muscles involved in this
particular process are the ideal
ones for Kegels.
Although Kegels can be per-
formed in any position, most be-
ginners find it more comfortable
and easier to do them while lay-
ing down. This position minimiz-
es the pelvic floor muscles’ fight
against gravity.
3
GETTING EFFECTIVE
RESULTS FROM KEGELS
Once you have located the pelvic
muscles, embark on improving
the contraction and relaxation of
these muscles. During this pro-
cess, ensure that you tighten then
hold the contraction for about
three to five seconds before re-
laxing for a similar duration. During your exercises, make sure
that you maintain your focus on
contracting the pelvic floor mus-
cles only. Hence, do not flex or
tense the muscles in your but-
tocks, thighs or abdomen. You
should also breathe freely (in
and out) during the workout as
opposed to holding your breath.
Make it a habit by doing 3-4 sets
of 10 repetitions each day. You
also need to be consistent, re-
member the benefits and keep
a keen watch of your progress to
make Kegels a healthy habit.
To strengthen your pelvic floor
muscles, you need to repeat the
contraction and relaxation ex-
ercise several tim