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:
Do your Kegel exercises with:
#kegelsformen #bestkegelspositions #kegelexercisesformen
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
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