What is pelvic floor muscle training?

If male friends regularly train their pelvic floor muscles, they can improve their sexual ability, strengthen their sexual feelings, and improve the quality of their sex life, so many men hope to train their pelvic floor muscles. If you want to train your pelvic floor muscles, you might as well do Kegel training. This type of training is relatively simple and can be done anytime and anywhere. If you can persist, the effect will be very significant.

The first session includes three sets of exercises. First, quickly contract and relax the pelvic floor muscles, each time for 10 seconds. Do three sets in a row, with a 10-second interval between each set. Then, continue to repeat the contraction and expansion movement, but each time lasts for 5 seconds, with a 5-second break between each set. Finally, tighten your pelvic floor muscles and hold for 30 seconds. Do 3 sets with 30 seconds interval between each set. This set of exercises should be performed every day for a week.

In the second training session, the focus is on training the sensitivity of the pelvic floor muscles. First, contract your pelvic floor muscles, hold for 5 seconds, then relax, and do 10 sets in total. Then, press and release as quickly as possible, 10 times per set, for 3 sets. Again, tighten and relax irregularly, counting to 10 each time, and do 3 sets. Finally, contract your muscles and hold them for as long as you can, up to 2 minutes. This training session should also be continued for a week. If you feel you have it under control, you can move on to the next training session.

In the third session, you first need to repeatedly contract and relax the pelvic floor muscles for 30 sets, and then gradually increase to 100 sets. Then, hold the contraction for as long as you can, doing 30 sets with 30 seconds rest between each set.

The fourth section is consolidation practice. First, tighten your pelvic floor muscles for at least two minutes, then relax. There is no limit to the number of sets, but it is best to practice as long as possible.

The above article introduces Kegel training. This training is very simple and can be performed whether standing or sitting, so friends who want to exercise their pelvic floor muscles may wish to try this training. If you don't know where your pelvic floor muscles are, you can hold your urine and feel which muscle is exerting the force. Then you will know where the pelvic floor muscles are, and you can focus on them when exercising.