In this video, I'll be guiding you through the two best Kegel exercises for men to do
for improving both strength and endurance. Now, both of these components strengthen endurance are
essential for improving sexual performance and also to improving bladder control for
overcoming bladder leakage. So, what I'll be doing is going through both of the exercises,
and then I'll talk through and guide you through so you know at home how
many exercises you need to do a day to get your best possible results.
So, our first exercise is a fast exercise it's a fast Kegel exercise. The reason for doing a
fast Kegel exercise is that it trains the fast twitch muscle fibers in the muscle cells in the
pelvic floor muscles. The pelvic floor muscles have two types of fibers, fast and slow. Now your
fast fibers are what gives you power and what gives you that strength for bulk and you need
this to be able to contract quickly and strongly through the pelvic floor muscles and this has both
a sexual function and also to a bladder control function. So, how do you do your fast exercise?
Your fast Kegel exercise involves retracting the penis if you're not sure how to do this you
can check my video above but the technique is to retract the penis as if shortening it, and drawing
it inwards, and you'll notice that it moves inwards towards your body, and lifts slightly,
and the testicles or the scrotum lifts up at the same time. So this is a strong one-second
contraction. Now you can do this exercise either lying down, sitting up, or in standing. So you
can do it wherever you are now. So remember that one-second contraction, it's the shortening so
drawing in strongly for one second. So, I want you to try that now. Keep your buttocks relaxed,
keep your upper tummy relaxed, and draw retract inwards strongly, and then release. How did you
go with that? Could you feel a tightening, contracting and relaxing? I often start with
the fast exercises because they can be easier to feel than the slower ones that we're going to do
next. So your fast exercises, you've got both, you can do them lying, sitting, or standing.
Now, for your slow exercises, these are for the slow twitch muscle fibers which are also in the
pelvic floor muscles. There's more slow-twitch than fast-twitch. Now your slow twitch fibers
give your muscles endurance for lasting longer also too for holding on so that you don't empty
your bladder when you don't want to empty it. So, slow exercises are really important as well. Now,
to do your slow exercise what you do is you contract a little bit more gently than the fast
brisk exercise. So this is a slower contraction the same action that I just described. Again,
it's shortening the penis, but also too you can do stopping as if and contracting as if
stopping the flow of urine at the same time if you can. So it's a bit tricky isn't it? So you're
shortening the penis, and trying to visualize contracting as if you're stopping the flow,
and then relaxing the muscles. So where you are now let's try that. Breathing in,
and breathing out, see if you can shorten, and see if you can contract, and see if you can notice the
test is lift keep breathing, and keep contracting if you can, and keep going, and keep going,
and now slowly relax the pelvic floor muscles if they haven't already relaxed and that relaxation
is just as important as the contraction so make sure you take the time to relax the
pelvic floor muscles too. So this slower contraction is a gentle contraction. So,
make sure that you're focusing on a gentle contraction at the start and
when you get the right form you can increase the intensity and I'll talk about that in a moment.
So, how many of these exercises do we need to do? Alright, for your fast exercises,
ideally you need to be doing short strong brisk, one-second hold,
and try to do up to 10 of those in a row, and trying to do those six times a day. So that's
60 of your fast exercises all up. Don't worry if you can't get to that many contractions at
first just work up towards that even if you can do a couple when you're starting out.
Now, remember that's a maximal intensity contraction it's a really strong contraction.
With your slower Kegels, it's a sub-maximal contraction and in the science physiology we talk
about a 70% of your maximal voluntary contraction so it's about three-quarters of what you could do
with a maximal contraction but as I said start out gently, get your right form first of all.
So again, with that slower contraction, gently, that's a 10-second contraction. Alright,
so 10 seconds and once again you're building up to doing 10 of those in a row and just like
the short contractions you might find that at first you can only do a couple and you might
not be able to make it to 10 seconds if you can start off at two to three seconds that is
great. How many of those? Again, six slots, so again that's another 60. So in total we have,
60 of your short fast strong contractions, and then 60 of the sub-maximal contractions,
the longer 10 second contractions which may makes 120 exercises all up.
Now this is how training both of these types of your muscle fibers your fast and your slow
twitch is how you'll make the best gains for your strength and for your pelvic floor muscle
endurance. So, if you'd like to do a real time workout now, training both your fast and your slow
twitch muscle fibers this one coming up next and listed above. So stay with me for that. Otherwise,
if you've found the information helpful today as always I'd really be grateful if you could
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with other men that can benefit as well. So, thanks so much for watching with me today I've
enjoyed your company and I look forward to seeing you in the next video. Bye for now.