0:00 channel where we dive deep into men's
0:03 health, fitness, and wellness. Today
0:05 we're talking about something that's
0:06 incredibly important, but often
0:08 misunderstood: Kegel exercises.
0:11 If you've ever tried Kegels and felt like
0:13 you weren't getting results, or if you
0:15 lost motivation to keep going, this video
0:18 is for you. Stick around because we're
0:20 going to break it all down: history,
0:22 techniques, and how to get the best
0:23 results. Let's get started.
0:27 Kegel exercises were developed in the
0:29 1940s by Dr. Arnold Kegel to
0:32 help women with urinary incontinence
0:34 after childbirth. But over time, we
0:36 discovered these exercises are just as
0:38 beneficial for men, especially for
0:41 improving urinary control, recovering
0:43 from prostate surgery, and enhancing
0:46 sexual health. Let's look at how
0:48 Dr. Kegel's original technique works.
0:51 Here are the steps. Step one,
0:53 identify your pelvic floor muscles.
0:57 You can do this by stopping the flow of
0:58 urine midstream. The muscles you use to
1:01 do that are your pelvic floor muscles.
1:03 Step two, get into position.
1:06 Start by lying down. It's easier to
1:09 isolate the pelvic floor muscles this
1:10 way. Step three,
1:13 contract and relax. Tighten
1:16 those muscles for three to five seconds,
1:18 then relax for the same amount of time.
1:20 Repeat this 10 to 15 times per session,
1:23 and aim for three sessions a day. Breathe
1:26 normally. Step four,
1:29 progress over time. As you get
1:31 stronger, hold the contractions longer,
1:34 up to 10 seconds, and increase the number
1:36 of repetitions. Once you've mastered the
1:39 basics, you can do these exercises
1:41 anywhere, sitting, standing,
1:45 or even walking. Ensure you are not
1:47 holding your breath with each
1:48 contraction. Also, your
1:51 thighs, your core, and your
1:53 glutesshould be relaxed before each
1:56 contraction. Remember,
1:58 consistency is key.
2:01 If that is how Kegel exercise is to be
2:03 done, why do we see so much of
2:06 exercises that look more like workouts?
2:08 Are they really Kegel exercises?The
2:11 answer is yes. Targeting only the pelvic
2:14 floor muscles may not be so effective in
2:16 improving erection if the surrounding
2:18 muscles are not active. Pelvic floor
2:20 muscles sit in the deepest part of the
2:22 core muscles. Strong core muscles will
2:24 make it easier to see results when doing
2:26 the traditional Kegel exercise. But if
2:29 the muscles surrounding your pelvic floor
2:30 muscles are weak or inactive, it would
2:33 take longer to see results, if at all.
2:35 The question is, how strong and active
2:38 are your core muscles?There's usually a
2:40 significant decline in physical
2:42 activities for men in their late 30s, in
2:44 their 40s and 50s. As a result, the
2:47 glutes, the core muscles, the leg
2:50 and thigh muscles, and of course, the
2:51 pelvic floor muscles. Will gradually go
2:54 to sleep due to inactivity. That is why
2:56 dynamic Kegel exercise would benefit you.
3:00 These combine pelvic floor contractions
3:02 with movements like squats, lunges,
3:05 or yoga poses. They're great for
3:08 activating surrounding muscle groups and
3:10 improving core stability. Here are
3:13 four types of dynamic Kegel exercises,
3:16 their origin, and how they can help you.
3:19 One, Fitness Kegel exercises.
3:23 These combine pelvic floor contractions
3:26 with movements like squats, lunges, or
3:28 bridges. They engage your pelvic floor
3:31 while also working your core, glutes, and
3:34 legs, improving overall stability and
3:37 coordination. These likely evolve from
3:40 fitness trends that focus on functional
3:41 movement and whole body integration.
3:44 Two, yoga-based kegel exercises.
3:47 Certain yoga poses like mulabandha or
3:50 root lock involve engaging the pelvic
3:52 floor muscles while holding a pose.
3:55 Another example is the yoga butterfly
3:57 stretches that improves flexibility, and
3:59 you can see the similarities with the
4:01 lying butterfly abduction stretches. They
4:04 strengthen the pelvic floor while also
4:06 improving mindfulness, flexibility, and
4:08 body awareness. Three,
4:11 Pilates-inspired Kegel exercises.
4:14 Pilates is all about core strength,
4:17 stability, and controlled movements.
4:20 Many Pilates exercises naturally engage
4:23 the pelvic floor, especially those that
4:25 involve lifting the hips or stabilizing
4:28 the pelvis. Examples are. shoulder and
4:31 glute bridges, planks, scissors
4:34 kicks, and leg raise. They
4:37 strengthen your pelvic floor while also
4:39 improving overall core strength,
4:41 mobility, flexibility, and posture.
4:45 Joseph Pilates developed this method in
4:47 the early 20th century, and over time,
4:50 instructors have integrated Kegel
4:52 principles to enhance pelvic floor
4:54 engagement. Four,
4:56 dance-based Kegel exercises.
4:59 Dance movements, especially those with
5:02 hip rotations, isolations, and
5:04 controlled pelvic movements, are
5:06 fantastic for engaging the pelvic floor.
5:09 Examples include the Latin dance,
5:12 belly dance, African dance. They
5:15 strengthen the pelvic floor while also
5:17 improving flexibility, coordination,
5:20 and even cardiovascular health. Dance
5:23 styles like belly dancing, African dance,
5:26 and Latin dance have always emphasized
5:28 pelvic control, Making them a natural fit
5:31 for Kegel like contractions. From this
5:34 brief history and description of
5:35 techniques and goals of each form of
5:38 Kegel, we can conclude that there are two
5:40 types of Kegels, the traditional
5:43 and the dynamic Kegel exercises. We can
5:46 say the traditional Kegel focus
5:47 specifically on the pelvic floor muscles
5:49 contractions, while dynamic Kegel is a
5:52 more energetic approach that integrates
5:54 these powerful contractions into broader
5:57 physical movements. These dynamic
5:59 variations draw inspiration from fitness,
6:02 yoga, Pilates, and even dance practices
6:05 that emphasize core strength,
6:07 coordination, and holistic well-being.
6:10 By engaging your pelvic floor in a more
6:12 active and flowing way, you're not just
6:15 strengthening that area, you're also
6:17 enhancing your core stability, improving
6:20 coordination, flexibility, and
6:23 boosting your overall fitness. It's a
6:25 wonderful way to connect your body, Mind
6:27 and movement in one harmonious practice.
6:30 You might be wondering which one is
6:32 better. Well, dynamic
6:34 Kegels, which integrate pelvic floor
6:37 contractions into broader movements,
6:39 often yield faster results because they
6:41 engage other muscle groups that support
6:44 the pelvic floor. This can lead to
6:46 benefits like improved core strength,
6:48 better coordination, and even noticeable
6:51 changes like stronger erections or
6:53 morning wood. Sounds great, right? But
6:56 here's the thing. If you're dealing with
6:58 specific issues like a weak pelvic floor,
7:01 urinary incontinence, or if you're
7:03 aiming for long-term strength and
7:05 control, traditional Kegel
7:07 exercise is your best bet. They're
7:10 designed to target and strengthen those
7:12 deep pelvic floor muscles directly. So,
7:15 why not do both?Start with dynamic
7:18 Kegels to see quick results and build
7:20 motivation. Then, after a week or
7:23 so,Incorporate traditional kegels into
7:26 your routine for lasting benefits. If
7:28 you're feeling unsure or unmotivated,
7:30 don't worry. Start small. There are
7:32 gentle, low energy exercises like glute
7:35 bridges, butterfly abduction stretches,
7:38 scissors, kicks, and happy baby poses
7:40 that you can do right in bed when you
7:42 wake up or before you sleep. Once you
7:44 feel ready, you can gradually move on to
7:47 more dynamic movements. And remember,
7:49 everyone's body is different. Find
7:51 exercises that give you more gains and do
7:54 them more often. Use the recommendations
7:57 you see in videos or articles as a guide,
7:59 but don't be afraid to experiment and
8:01 discover what feels best for your body.
8:04 The key is consistency and listening to
8:06 your body. Start small, stay
8:09 curious, and you'll find the routine that
8:11 works best for you. Here's the truth.
8:14 You might see rapid results at first,
8:17 but progress can slow down. Don't stop.
8:20 It takes time to rebuild strength on
8:22 these muscle groups after losing it to
8:24 inactivity. That first progress,
8:28 think of it as your body showing you
8:29 what's possible. Keep going, and you'll
8:32 see even greater results over time.
8:35 Another important point you can take away
8:37 from this video is that it is not enough
8:39 to train for strength. It's also
8:42 important to train for flexibility.
8:44 One important note, if your pelvic floor
8:47 muscles are too tight,Traditional Kegels
8:50 might not be for you. Tight muscles come
8:53 with their own challenges. So how do
8:56 you know if your pelvic floor muscles are
8:57 too tight or weak?And what should you do
9:00 if it's too tight?Stay tuned for our next
9:03 video where we'll answer these questions.
9:05 Thanks for watching. If you found this
9:08 video helpful, give it a thumbs up and
9:10 subscribe for more tips on men's sexual
9:12 health. Remember, your journey to better
9:14 pelvic floor strength starts today. See
9:17 you in the next video.
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