Kegels for Men - REAL TIME Daily Kegels WORKOUT

Summary

In this guided Kegel exercise workout, Michelle leads men through a structured routine focusing on both slow and fast twitch muscle fibers in the pelvic floor. She emphasizes the importance of proper technique—retracting inwards and engaging muscles while breathing normally. The session consists of 10 long contractions followed by brisk, strong contractions, designed to enhance both endurance and strength. Michelle encourages participants to perform the routine regularly, inviting feedback and engagement from viewers. This workout aims to empower men in strengthening their pelvic floor, improving overall health and well-being.

Takeaways

• 😀 Kegel exercises are beneficial for men and focus on strengthening the pelvic floor muscles.
• 🧘‍♂️ It's essential to know the difference between slow twitch and fast twitch muscle fibers in the pelvic floor.
• ⏱️ The workout consists of timed contractions, including both long holds for endurance and quick holds for strength.
• 🛌 You can perform Kegel exercises in various positions: lying down, sitting, or standing, depending on your comfort.
• 📏 Proper technique involves retracting inwards and tightening around the pelvic opening, similar to stopping the flow of urine.
• 🌬️ Maintaining normal breathing during exercises is crucial for effective contractions.
• 🔁 The routine includes 10 sets of contractions, allowing for rest and relaxation between each set.
• 💪 The last part of the workout focuses on strong, brisk contractions to enhance pelvic floor power.
• 📅 For optimal results, aim to perform the workout three to six times a week.
• 💬 Feedback and comments are encouraged to help improve the workout experience and support others.

Q & A

What is the primary focus of this Kegel exercise workout?

The primary focus is to train both slow and fast twitch muscle fibers in the pelvic floor for better strength and endurance.

What are slow twitch fibers, and how do they function during the workout?

Slow twitch fibers are endurance fibers that work slowly and continuously for extended periods, contributing to muscle endurance during the workout.

What role do fast twitch fibers play in Kegel exercises?

Fast twitch fibers provide strong and powerful contractions, which are essential for building strength in the pelvic floor.

What positions can participants choose from during the workout?

Participants can choose to lie down on their side or back, sit, or stand while performing the exercises.

How should participants execute the correct technique for Kegel exercises?

Participants should imagine retracting inward as if a turtle is drawing its head in, tightening and lifting around the pelvic area, while also thinking about stopping the flow of urine.

How many long contractions does Michelle guide participants through?

Michelle guides participants through ten long contractions, each lasting 10 seconds.

What is the importance of relaxation between contractions?

Relaxation between contractions allows the pelvic floor muscles to recover and ensures they are completely relaxed before the next effort.

What type of contractions does Michelle include at the end of the workout?

At the end of the workout, Michelle includes fast, strong contractions known as one-second holds to enhance power and strength.

How often does Michelle recommend participants perform this workout?

Michelle recommends doing the workout three to six times a week to achieve the best results.

How can participants provide feedback on their experience with the workout?

Participants are encouraged to leave comments below the video to share their experiences and any feedback they may have.