KEGEL EXERCISES FOR MEN

Описание: Kegel Exercises for Men are powerful pelvic floor strengthening movements that help with bladder control, prostate health, and sexual performance.

Here’s a quick guide to what they are, why they matter, and how to do them correctly:

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🧠 *What Are Kegel Exercises?

Kegels strengthen the pelvic floor muscles—specifically the pubococcygeus (PC) muscles—which support the bladder, bowel, and sexual organs.

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💪 Benefits for Men:
Improves bladder control (helps prevent dribbling or leakage)
Helps manage or prevent erectile dysfunction
Supports prostate health and recovery (especially post-surgery)
Increases sexual stamina and orgasm control
Reduces premature ejaculation

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🛠️ How to Identify Your Pelvic Floor Muscles:
While urinating, try to stop midstream. The muscles you use are your pelvic floor muscles. Don’t practice like this often—just use it to locate them.

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🔄 How to Do Kegel Exercises (Step-by-Step):

1. Empty your bladder.
2. Contract your pelvic floor muscles (tighten as if stopping urine or gas).
3. Hold for 3–5 seconds.
4. Release and relax for 5 seconds.
5. Repeat 10–15 times per set.
6. Do 2–3 sets per day.

🔄 As you gain strength, increase hold time to 10 seconds.

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✅ Tips for Success:
Don’t tighten your abs, buttocks, or thighs—focus only on pelvic muscles.
Breathe normally—don’t hold your breath.
Be consistent; results take a few weeks.
Don’t overdo it—rest is part of strengthening.