Male pelvic floor muscle training method

The pelvic floor muscles refer to the muscle group that closes the pelvic floor. This muscle group is like a "hanging net". The urethra, bladder, vagina, uterus, rectum and other organs are tightly suspended by this "net" to maintain their normal position so that they can perform their functions. The pelvic floor muscles are like a spring, connecting the pubic bone, coccyx and other parts together. So, how do men exercise their pelvic floor muscles? You can use Kegel training to exercise your pelvic floor muscles.

The male Kegel training is divided into four sections.

1. The first session includes three sets of exercises. First, quickly contract and relax the pelvic floor muscles, each time for 10 seconds, do 3 sets in a row, and each set has a 10-second interval. Then, continue to repeat the contraction and relaxation movements, but each time for 5 seconds, and each set has a 5-second interval. Finally, tighten the pelvic floor muscles, maintain for 30 seconds, do 3 sets, and each set has a 30-second interval. This set of exercises should be practiced every day for a week.

2. The second training session mainly trains the sensitivity of the pelvic floor muscles. First, contract the pelvic floor muscles, hold for 5 seconds, and then relax, do 10 sets in total. Then, contract and release as quickly as possible, 10 times each set, do 3 sets. Again, tighten and relax irregularly, count to 10 each time, do 3 sets. Finally, tighten the muscles and hold as long as possible, with 2 minutes as the upper limit. This training session should also be continued for a week. If you feel that you have control over it, you can do the next training session.

3. In the third session, first, repeatedly contract and relax the pelvic floor muscles for 30 sets, then slowly increase to 100 sets. Then, contract as long as possible, do 30 sets, with 30 seconds between each set.

4. The fourth section is consolidation exercises. First, tighten the pelvic floor muscles for at least two minutes, then relax. There is no limit to the number of sets, but it is best to practice as long as possible.

Kegel training is not restricted by location or time, it can be performed standing or lying down, and the movements are very simple and easy to master.