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