Male pelvic floor muscle training methods

Pelvic floor muscles, or pelvic floor muscles, refer to the group of muscles that seal the pelvic floor. This muscle group is like a "hanging net". The urethra, bladder, vagina, uterus, rectum and other organs are tightly hung by this "net" to maintain their normal positions so that they can perform their functions. The pelvic floor muscles are like a spring, connecting the pubic bone, coccyx, etc. together. So, how do men exercise their pelvic floor muscles? You can use Kegel exercises to strengthen your pelvic floor muscles.

Kegel training for men is divided into four sections

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

2. In the second training session, the main purpose is to train the sensitivity of the pelvic floor muscles. First, contract the pelvic floor muscles, hold for 5 seconds, then relax, and do a total of 10 sets. Then, do 3 sets of 10 reps each as fast as possible. Again, tighten and relax irregularly for 10 counts each time and do 3 sets. Finally, tighten your muscles and hold for as long as possible, up to 2 minutes. This training session should also last for a week. If you feel you are under control, you can do the next training session.