5 Minute Kegel Exercises of 3 Inches 🔨 Max in 1 Week (Pelvic Floor Exercises) for man

1. Find your pelvic floor muscles. The best way to do this is to try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
2. Contract your pelvic floor muscles for 5 seconds. Hold the contraction, then relax for 5 seconds.
3. Repeat this 10 times.
4. Take a short break, then repeat steps 2-3 two more times.
5. You can do this exercise 3-4 times a day.

As you get stronger, you can gradually increase the number of repetitions and the amount of time you hold each contraction. You can also try variations of the basic Kegel exercise, such as:

• Slow contractions: Hold the contraction for a longer period of time, such as 10-15 seconds.
• Quick contractions: Contract and release your pelvic floor muscles quickly, in a pulsing motion.
• Hold-and-release contractions: Contract your pelvic floor muscles, then hold the contraction for a few seconds before releasing.