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There is a great pelvic floor trainer out there called the eKegel. I highly recommend using the eKegel to boost your kegel routine. With electrode pads placed on the coccyx and perineum, the eKegel generates electric stimulations that target men’s pelvic floor muscles. The electric stimulation replicates kegel exercises for men by stimulating similar muscle contractions. The entire design and calibration were designed just for that. Give it a try, they have a 100% free 30-day return policy. Here’s the website: (https://kegelhard.com?sca_ref=3020812.PvnzSa0wnn)
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Kegels For Beginners – The Guide To Getting Started
Who Can Benefit From Kegel Exercises?
Everyone can benefit from regular Kegel exercising, but if you are in any of the situations below you’ll find Kegel exercises even more beneficial:
Beginners Routine With An Exerciser:
Below is our recommended routine for beginners to try when starting Kegels with an exerciser. After inserting the exerciser according to the manufacturer’s instructions and getting into a comfortable position:
Contract your pelvic floor muscles, lift the exerciser upwards
Hold the contraction for 2 seconds, while taking deep breaths
Release the contraction
Rest & relax for a minimum of 2 seconds, or for as long as you need before repeating the exercise
Repeat 10 times for a Kegel set
If this is challenging, you can reduce your repetitions to an amount that is comfortable for you. Try to perform a Kegel set 3 times a week, on alternate weekdays. As you progress, the length of both the contraction and rest can be increased to up to 10 seconds each.
Remember that like with any exercises, it can take a few weeks to notice any results – but every exercise session is bringing you closer to perfect pelvic health. There you have it – the low down on Kegels. Now, what are you waiting for? Start changing your pelvic health today!
Is There An Easier Way To Learn?
It can be hard to know if you’re doing your Kegels exactly right, which is why we came up with something called the KegelSsmart. Remember Dr. Arnold Kegel that we mentioned earlier? He invented the Kegel perineometer, a now ancient-looking, probe-like device that was inserted into the vagina to measure the strength of a woman’s pelvic floor. Kegel found that women who could exert more than 20mm of pressure had fewer pelvic issues, like incontinence.
We liked the idea of being able to measure pelvic floor strength but wanted to make it accessible and easy to use. That’s where the KegelSmart comes in. This comfortable pod-shaped, silicone Kegel-ciser tracks your progress and guides you through a series of 5 gradually increasing workouts.
KegelSmart gently vibrates to let you know it’s time to squeeze and stops when it’s time to rest. The device warms you up with a short series of vibrations and then proceeds into a set of 5-10 second clench-and-release reps.
KegelSmart can actually sense you increasing your vaginal strength, and as you become stronger, it moves you through 5 different workout programs to fit your endurance ability
You experience urine leaks when you cough, sneeze, laugh hard, etc
You are preparing for pregnancy
Or you gave birth recently
You think your sensations during intimacy could be improved
How To Do Kegel Exercises
To identify your pelvic floor muscles, try stopping urination in midstream. The tightening is your pelvic floor doing its job. Just don’t keep up with the stop-and-go routine on the toilet, as this can lead to urinary tract and bladder issues if you do it regularly.
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Pelvic Floor Anatomy
You may also be able to feel your pelvic floor muscles by inserting a clean and lubricated finger to feel the walls of your vagina while lifting and squeezing your pelvic openings (the vagina, urethra, and anus).
How to do Kegel Exercises
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times, 3 times a day (morning, afternoon, and night).
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