How to MAXIMIZE Your Kegels Strength GAINS If you're frustrated by a lack of results
with your Kegels, this strength training video is for you
Hi I'm Michelle and today I'm going to share 5 key training tips for maximizing your Kegels
strength gains.
These are all about approaching your training like strength training in the gym and please
let me know in the comments below if these tips help you.
If you're not sure about how to do Kegels, make sure that you watch my Kegels for Beginners
video linked above.
It's vital that you use the correct Kegels technique before progressing with these tips.
Here are my tips and stay tuned, you won't want to miss tip number 5.
1.
Maximum Effort My first tip is one of my most important tips,
make sure that you use your maximum effort with every Kegel exercise you do, really try
to contract your pelvic floor muscles strongly.
Let's practice this together now ... You'll remember the correct Kegels technique
from my Kegels for beginners video, shorten your penis, stop the flow of urine and tighten
your anus, all at the same time.
Kegels Technique: Shorten your penis
Stop the flow of urine Tighten your anus
Let's do that now and use your maximum effort, start now - shorten your penis strongly if
you can and at the same time try hard to stop the flow of urine and tighten your anus using
your best possible effort, keep holding if you can, a little longer and now relax back
to resting.
To get results from your Kegels you need to use this maximum effort with every Kegels
strength exercise you do.
2.
Upright Positions Tip 2 involves training in upright positions.
Some of your pelvic floor muscles work the hardest when you're upright rather than lying
down.
This is because when you're upright they have to lift against gravity, so try to vary your
Kegels doing them lying down, sitting and progress to doing them standing up when you
can.
3.
Number of Kegels If you're not seeing results it may be because
you're not overloading your muscles with the right number of exercises.
When you train in the gym to increase strength and size, you usually lift a heavy weight
for a low number of repetitions.
Kegels strength exercises should be based on the same principle of muscle overload for
gains.
The research isn't conclusive about the best number of Kegels for men to do for strengthening.
Here's a guide to use: Kegels for Strengthening
- 9 Kegel exercises per set, this includes: *3 Kegels lying down
*3 Kegels sitting and *3 Kegels standing.
Put together this is 1 set -2 sets per day -do 2 sets of these 9 exercise
throughout the day for a total of 18 exercises - Hold each exercise for up to 10 seconds
but using your max effort you'll probably only manage a few seconds at first - many
men can work up to doing about 6-8 seconds using their maximum strength)
- 2-3 days/week - do your Kegel exercises on 2-3 days of the week
Just remember that this guide isn't set in stone and it'll vary according to what you
can manage 4.
Rest It's important that you rest between every
Kegel exercise you do.
The pelvic floor muscles are small and they get tired quickly.
Rest for around 10 seconds before your next exercise.
This'll allow your pelvic floor muscles to recover so they can contract strongly again
with your next effort.
5.
Train for the Main Event This final tip is one of the most important
tips for successful strengthening and getting results.
You need to train for your main event just like an athlete and not just in the gym.
This is what's known as functional training.
Training for your main event involves training your pelvic floor muscles during that event.
Here are a couple of examples: If you're having trouble with bladder leakage
when you sneeze, cough or blow your nose, then practice your kegels strongly before
and during this event for example contract your pelvic floor muscles immediately before
and during sneezing If you're having problems with premature ejaculation,
contract your pelvic floor muscles strongly during intimacy.
My next video on this topic teaches you how to use your Kegels during intimacy for problems
with erection and ejaculation, so you may like to subscribe now and click on the notifications
bell to catch that video.
So in summary, my 5 tips for maximizing your pelvic floor strength gains are
- use your maximum effort - vary training positions and include upright
positions -do the right number of Kegels for muscle
overload -rest between exercises and sets and importantly
-train for your main event I hope these 5 tips help you make the strength
gains you're after and improve your life.
You might like to give this video the thumbs up if these tips help you.
Thank you for watching today and I'll see you again next time.