Advanced Kegel exercises for men are essential for training peak sexual performance and bladder control. Pelvic Floor Physiotherapist Pooja Pandey Tripathi teaches 3 ways to maximize pelvic floor muscle training for Kegels benefits; overcoming bladder leakage, erectile dysfunction and/or premature ejaculation. Know the best Kegels position, intensity and dosage of pelvic floor exercises for maximising pelvic floor power and endurance. Learn functional pelvic floor muscle training techniques to get real world results.
Still doesn't know how to do kegels please learn from following video:
• Kegels exercises for m...
Pelvic floor muscles are unique because they are skeletal muscles that we can contract and relax, but unlike other muscles, we can't easily add a load to progress Kegel exercises in men. Therefore, to optimize training gains without overtraining, certain strategies are recommended.
1. Positioning
The first essential element is the position of the exercises. Research (1) demonstrates that performing Kegel exercises for men in standing positions makes them more effective than doing them while lying down or sitting. When standing, the pelvic floor muscles are under the load of gravity, requiring them to work harder, which is particularly beneficial for bladder control.
2. Power Kegels
Learn the technique of one-second pelvic floor muscle exercises to maximize pelvic floor muscle power (strength and speed). Advanced power Kegels for fast twitch muscle fibers involve contracting with 100% maximal voluntary intensity using the correct Kegel exercise technique. Aim to perform 10 x power Kegels, 6 times a day for optimal results.
3. Endurance Kegels
Understand the importance of holding your Kegel contractions for 10 seconds (or longer) for advancing pelvic floor muscle endurance (slow twitch pelvic floor muscle fibers). Advanced Kegels training aims to perform minimum 10 second Kegels, 10 reps, 6 times a day to build and maximize pelvic floor muscle endurance.
Pelvic Floor Physiotherapy Training Tips
Functional training is also crucial, especially for men dealing with bladder leakage or aiming for improved sexual performance. The principle of muscle specificity suggests that muscles strengthen best in the positions they are trained in. Therefore, for functional training, it's suggested to practice Kegel exercises in various positions that mimic real-life scenarios, such as different sexual positions or during standing upright activities likely to cause bladder leakage.
To avoid overtraining avoid Kegel exercises while walking or running. Instead, focus on doing them while standing or in functional positions. It's also important not to exceed the optimal amount of 120 repetitions a day, which includes 60 power and 60 endurance exercises.
Related links
• Kegels exercises for m...
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Research
1. Milios JE, Ackland TR, Green DJ. Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urol. 2019 Nov 15;19(1):116. doi: 10.1186/s12894-019-0546-5. PMID: 31729959; PMCID: PMC6858748
19 сен 2024
