Fitness Men

4 BEST Kegels for Men POSITIONS for FAST STRENGTH GAINS

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Kegels for men in these 4 positions help you STRENGTHEN FAST and get BEST RESULTS. Pelvic Floor Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au shows you the 4 best positions for Kegel exercises for men from beginners to advanced for pelvic floor muscle strengthening. PLUS when to kegel in different positions and when to avoid Kegels.

Kegel Exercises for Men Beginners Pelvic Floor Strengthening Guide

Kegels for Men Best Positions TimeStamps

0:28 Position 1 – lying down
1:52 Position 2 – sitting
3:39 Position 3 – standing
5:26 Position 4 – kneeling all fours
6:17 When to change Kegels positions
7:03 When to avoid Kegels for men

Kegel Exercise Position 1

The first Kegel exercise position is lying down. This is often one of the best kegels positions for men when beginning Kegel exercises.

* Lying flat on your back with your knees bent OR
* Semi reclined position in bed or a recliner chair

Kegel Exercise Position 2

Kegels position 2 is sitting upright. This position makes the pelvic floor muscles work harder and get stronger because you’re upright. Sitting exercises also provide pelvic muscle contraction feedback feedback and are convenient for Kegel exercises for men during the day.

Kegel Exercise Position 3

Standing is a more advanced Kegel position for men to use. It’s one of the most effective pelvic floor strengthening positions. Lifting against gravity makes the male pelvic floor muscles work harder for strengthening compared with lying down exercises.

Kegel Exercise Position 4
Kneeling on all fours kneeling is a functional Kegels position for male pelvic floor muscle performance. This is because pelvic floor muscles strengthen best in the physical position you train them.

When to use Different Kegel Positions

Some researchers¹ recommend Kegels for men in lying, sitting and standing for every Kegels workout.

The best position for fast strength gains is the standing Kegels position. When training for Kegels for functional performance use kneeling on all fours. Use standing Kegel exercise positions for training bladder control.

When to Avoid Kegels Exercises for Men

Constant pelvic floor muscle bracing with Kegels can cause pelvic floor muscle tension and weakness in men.

Avoid Kegels when:
*Walking
*Running

Do your Kegel exercises with:
*Coughing
*Sneezing
*Heavy lifting

#kegelsformen #bestkegelspositions #kegelexercisesformen

Reference
Glazener, C.et al. (2011) Conservative treatment for urinary incontinence in Men After Prostate Surgery (MAPS): Two parallel randomised controlled trials. Health Technol. Assess. 2011, 15, 1–296.

Videography Jonah Bobongie
Music That Kid Goran licensed user

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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

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