How to Kegel for Men - Physiotherapy Kegel Strength Exercises
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- Опубліковано 6 лют 2025
- How to kegel for men professional Physical Therapist guide to strengthening your pelvic floor and improving your control from www.pelvicexer.... Michelle guides you step by step through how to do kegel exercises.
Can you transcribe this video into a language other than English? www.youtube.com...
Many thanks!
This kegel exercise video is designed to assist men with:
1. Understanding how to kegel
2. Overcoming pelvic floor muscle weakness
3. Overcoming bladder and bowel control problems
4. Overcoming erectile dysfunction
5. Improve rectal prolapse support.
We welcome your health-related comments about kegel exercises to help other men in overcoming pelvic floor problems.
View all Michelle's Kegels for Men free UA-cam videos (strengthening, ED, prostate surgery, real time workout & more) here ua-cam.com/play/PLqo18HBnle8xcwi050hjk3AA98q-dCqFR.html I sincerely hope these videos make your life a better place to be, with regards Michelle
sure mam. Thank you.
Quite a clear explanation. Located the pelvic muscles within seconds. Gonna implement these exercises starting now.
My pleasure Huzaifah, glad this helped you out and thank you for taking the time to comment. Best of luck!
Thank you Michelle
I appreciate your efforts and apologize for all the idiots who try to insult your professional approach to this subject
Thank you Robert
Well said Robert!
Exercise Starting . 2:30
I just turned 50 and I see firsthand the usefulness of these exercises. Thanks for sharing.
I've been doing Kegal exercises for awhile and never thought about doing while standing. Thanks 👍
@Emceehammer my pleasure, standing Kegels will get you your best gains, good luck!
Thanks, Michelle! I'm noticing great results I've been suffering with ED for about 5 days, I'm 31 and very athletic, I'm really putting a lot of pressure with my kegels, and have basically overcome my psychological ED, I would advise these for those who would waste money on drugs or pills. Male kegels rule!
Hi Lucas the results from Kegel exercises will stay for as long as you keep exercising - it's the same as exercising in the gym, to keep your strength and size you need to keep exercising otherwise this is lost over time. The benefit of the Kegels will start to appear anywhere from 2 weeks to a few months of starting your exercises. If the pelvic floor muscles are weak it can take up to 5-6 months to return to strength. The great thing about Kegels is there are no side effects if done correctly - this means making sure you contract and fully relax the pelvic floor muscles and avoid over training them by doing too many exercises which is not beneficial either, ideally 8-12 Kegels, up to 10 second holds, 3 times a day, best of luck!
hi. this. is. really. helpful. i. been. working. out. alot. and. i. stop. smoking. and. drinking. i. need. this. help
+Camale Bell glad to hear this, you're doing well Camale - stay on track with your exercises and working out if you can, it can take a little time
Yes. It. Can. And. I. Started. Working. Out. All. Night. Yesterday. And. Today. I. Was. So. Happy. But. Im. Sore. But. Its. Working
Yea. I. Use. To. Play. Basketball. But. Im. In. College. Now. I. Have. To. Get. To my. Work. Out. And. Really. Stay. Fit.
+Camale Bell look after yourself and stay on track - stay in touch
My pleasure, thank you for taking the time to feedback
She enjoys helping people and loves her job.
She is quite nice and quite cute.
I am the male of the species, I had my prostate removed some years ago that left me with bladder problems, I found that the Kegal stuff did not help, I have used pads every day, but I had a wonderful surprise, for some time my feet had been hurting making me limp, I went on line and found out I was not walking correctly, flat footed, I started walking heel and toe, rolling my foot as I walked, it worked well no more limping, but I had a massive bonus, it also worked on my pelvic floor muscles, very quickly I noticed my pads were dry or not as wet, when I went to urinate I was not leaking before I got there, a massive difference, this was only about two weeks ago and it must get better, finally I’m 79.
I don't understand what u did please explain i m having alot of problem with leaking urine
@@yusrahabib5232 there is a physio therapy called heel and toe walking...you can watch video...
This is the best explanation of kegel exercise i even see. Thank you M.Kenway!
Michelle, You are now my hero. I have been to your wonderful page on pelvic exercises. Your wealth of knowledge is a true gift. Most men read Men's journal, get a six-pack, uggghh. Not the point. Have a healthy core to keep your stomach working as it should, and keep your back and your posture in alignment, which stretches everything. The problem is most, if not almost all men, don't realize that they have these problems until they are suffering from them. I would like to post a few video's geared towards men and talk about the difference in how women learn and what men learn about the pelvic floor, wall, core muscles, etc. Most men don't know what a kegel is. Or pelvic tilts, and the many gentle core exercises that men with weak core's never learn. Women get a much much better education. But it's got to start somewhere. I think you are amazing. Men are taught to think 'strong, tough".. If your pelvic floor or pelvic wall are weak, you will not be tough, it won't matter. Gentle is good, not a negative. I know you have advanced exercised and maybe in a year I'll get to them. Right now I am starting with your gentlest exercises, and as a result of my weak pelvic floor, I turns out I do have to have surgery. But I found a lovely and successful surgeon who treated a friend of mine and he was 'back to normal' in 2 to 3 weeks. So these exercises are vital to my recovery. If I strengthen my core, the really deep core, then hemorrhoids won't come back. If I let the core stay weak, they will come back. I have searched hundreds of videos and there are tons of women who give some basic help, but again it's all geared towards women. I am going to do this and explain it as bluntly as possible to men. I shall stay in touch and again, thanks for the help and encouragement. I feel hopeful from your kind disposition and your wealth of information on healing deep core and pelvic floor issues. Thank you my kind friend.
Hi Glen I think it's a really good idea to take things slowly with strengthening. Yes I agree when it comes to core and pelvic floor exercises training "less is more" and it's frequently overdone in the mistaken belief that more is better. Unfortunately for men the focus is so often on strength at the expense of correct technique and control. This video for beginners core exercises (recently posted) might also benefit your deep abdominal control ua-cam.com/video/qfoW2PKugyk/v-deo.html All the best Glen, keep me posted on your progress and please let me know if you need progressive exercise videos
This is a really good explanation of pelvic floor muscles. I like the exercise routine as it is done laying down at first and only standing when the muscles get tighter. I will give it a go and I will report back here to let people know how I am getting on. I am a 66 year old Australian male. I do not drink alcohol, smoke tobacco, or use drugs and I am the right weight for my size.
Day 3 update. Well I have been doing the exercises for 3 days now. I do 20 pelvic floor muscle clenches 5 times per day. I can feel the muscles getting stronger each day. My problem was with a dribbling penis after urination. No matter what I did I could not stop this happening. I was going to see my doctor to see what he had to say, when I stumbled across pelvic floor exercises to strengthen the pelvic floor muscles. A lot of video uploaders to youtube made the whole exercise thing much too complicated but I kept looking until I found this video by Michelle Kenway. This video is easy to do and can be followed with out needing a degree in physical fitness. As I said I have been doing the exercises for 3 days now and the difference that it has made in my life is just phenomenal. I can go to the toilet now without having to put up with the urine dribbling down my legs after urination or defecation. I am like a new man and I am just so surprised that it has worked just by doing some easy exercises. It just goes to show that these pelvic floor muscles do get weak with age. I am 66 years old and too young to be peeing in my pants. I will report back here when some more time has passed but for now I am in heaven..
Day 7 update. I have continued to do the exercises and I am still urine drip free. I can feel that my pelvic muscles are now much stronger than when I started. When I first started I could feel that my pelvic muscles were really slack and felt to me like old rubber bands that have perished. Now when I do the exercises I can feel that the muscles are so much tighter. As I say I am still urine drip and dribble free. I now know that if I continue to do the exercises that I will be ok. I have found that 20 pelvic floor muscle clenches 3 times per day is enough to keep my pelvic floor muscles taunt and in good shape. I will be doing this every day for the rest of my life as it is easy to do and I do not want to ever have Mr Drippy Dribbly Penis come back again. I do 20 muscle clenches before getting out of bed in the morning and another 20 sitting in my chair at lunch time and the last 20 when I go to bed at night. Some times I do a few extra when I am driving my car or sitting watching television.
Thanks to these simple exercises I have my life back again.
Good idea.thanks helps to have someone in the field doing it.
@@victortaylor7737 Hi Victor. I have just updated my comments. 3 days of exercises now and I am having a great result. Bob
Great update and helpful for other men to read, thank you for posting this. It can take 5-6 months to make full strength gains so your prospects are definitely looking good for recovery. Keep up your great work!
@@michellephysio Hi Michelle, thanks to you and this exercise I have my life back again and I am just so happy to be over the embarrassing problem that I had. In my desperation I had even bought a packet of incontinence pants on line. I hated the thought of having to use them and it made me feel like I was ready to go into a nursing home. I had a plastic backed sheet on my bed just in case I dribbled in the night time. What a nightmare I was going through. I gave up coffee but no difference. I then tried to not drink so many fluids but this only made me feel ill and my urine was less but now it became very concentrated and smelled strong so drinking less fluids did not work. The only thing that worked 100% are these wonderful exercises that you have posted here. They are just so simple and easy to do and have had such a marvelous effect upon my life. A huge burden has been lifted from me and I feel so free that I could float away. Thank you dear Michelle for giving me back my life again. Bob from Australia.
This is such good news Bob, keep up your great efforts, it sounds as though you're well on track. I believe that things can only get better for you in time. Continue to watch your coffee intake and you should find that as your strength increases your fluid intake can return to normal too. Bladder irritants include caffeine, alcohol and strong spices and these affect many people without them realising. All the best to you Bob and thanks again for sharing your journey to help others.
Hi great qn! The risk of overtraining PC occurs when the PC muscles aren't fully relaxed having once contracted - then they can be overcontracted causing overactive PC muscles. Daily exercises are recommended for strengthening (up to 5-6 mths) & then 2-3 alternate week days to maintain. The load placed on PC with daily exercise is less than usual gym based resistance/weight loaded training so the small PC muscles can recover for daily exercise. Hope this clarifies & thx for qn!
Wow! So, at age 61 I find myself with the bladder of a 4 year old and wake up several times a night to pee. I walk about 5 miles every night and ALWAYS need to use the bathroom halfway through and when I get close to home, I need to speed it up to get back in time to go again. Well, I tried your exercises last night and again today. I quit drinking coffee about 4 hours after getting up rather than drink later. Went on the walk tonight and was almost home when I realized that I didn't use the bathroom or need to. Not even when I got home. Now, one might think it was due to cutting the coffee off earlier than usual but I have had many a week when there was no coffee in the house and had the same problem. But I had never tried the Kegels before.
Maybe it was just luck:)) But I know what I'm doing tomorrow first thing I wake up:))
Hello...........Michelle, i was searching that how to do Kegel exercise and final with this video i got the idea. Thanks for sharing such helpful video.
Huzaifah
Thanks for the feedback Paul annd Bill, so glad that this info. makes Kegels a bit clearer for you both Michelle
PS I just watched your video. Right now I don't have the strength in the pelvic muscles to do what you're teaching. I have to kind of go backwards and strengthen the muscles so that I can do the brilliant exercises you're showing. In order to have that kind of control as you say you have to have a strong pelvic floor and pelvic wall. But I'm open to anything you can come up with. So sorry about the extra long comments but I've been searching for this for years. Also even though I'm from New York I lived in Darlinghurst and Gold Coast for almost 20 years. And my wife was from New Zealand. She was the best person I have ever met. As you will understand when she got upset with me rarely, her accent would get so thick I couldn't tell what she was saying are we just collapsed in laughter. I love your country very very much. Some of the kindest human beings I've ever met. if I can put the money together someday I will move back there and live out the rest of my life. But meanwhile it would be so kind of you help with all the core problems I wrote you about. Glad I found you. Cheers and thank you
Thank you for your lovely message. I understand that it takes strength to even start these exercises, maybe try to gently activate your pelvic floor muscles just a couple of times on a row lying down at first and build on this gradually. Even just a few short pulses would be a start.This definitely takes time and patience. You can occasionally test by stopping the flow of urine (around once a week only). Good luck and all the best
This video is almost 7 years old and she’s still answering comments
Yep still here :)
wow :). thumbs up for this comment @@michellephysio
@@michellephysio please reply my comments
@@practicalintelligence2182 Now it’s 11 years old
This was the best video of all of the vids on this topic. You Tube has increased it's ad and that was the only thing that was annoying and killing my battery life.
Glad this helps MW 7
The words you used to describe in this video were so hard to understand for myself. I appreciate you're dedication tho.
Thankyou Michelle for explaining kegel floor exercises so clearly. I understand more fully now and I will certainly do these exercises daily. If i need to to go back over the exercises i can refer back to your utube. These exercises sholuld help cure my incontinence. Thanks a million for such a clear explanation
Excellent guide; I had been identifying the wrong muscle before, and now I definitely feel the muscle weakness and can work on it. Thank you!
how?
I read about these exercises for men several years ago I just hope your video can me. I hope the visual will help me.
Thanks. Been looking at your videos for both my wife and myself. First rate explanations of many great exercises. Subscribed.
Nice video, I'm not sure what it is like for women but this sort of thing is hard to find good info on. Everyone seems to point straight to the old pads for help, but I want to get my control back and get my life back.
Thanks Michelle, you know I want more info, please keep it coming.
I’ve been doing these kegel muscle contractions for about 10 days in a row now. 3-5 sets of 10 reps (hold for 10-12 seconds and release for 3 seconds). At first I could barely hold the contraction for 6 seconds by the end of set 1. Now at day 10 or so, I can hold for around 20 seconds per rep if i want to and more if I pushed myself. I have had sex multiple times since doing these exercises and I honestly have noticed an increase in strength and firmness of my erections. Only up from here (no pun intended). Hope this helped some people
Well are kegel suppose to hold hard ur breathing ? Also get that pull asshole feeling
@@goldenmemes51 wrote "...get that pull asshole feeling"
Wait . . . what?
Golden Memes you should try to breath as you do it, but at first it might be hard to hold the contraction as you breath (that’s normal). When your kegel muscle starts to get tired it will feel like your asshole is pulling slightly lol but stick with it. Try and do it every day for a week and see if you notice improvements in the amount of time you can hold it
Could you please explain me the breathing technique while performing this kegel exercise?
Thank you in advance
@@xMonSTaR32 is it done while urinating ?
surprised with such a low number of views considering beneficial this info is.. i do all you said while using the hip abduction machine at the gym... game changer fellas...your wives will be well pleased :) thank GOD for this wisdom
Never realized the concentration and strength this actually takes
Yes definitely
The video that keeps on giving! So did the input you provide to the questions. I had pelvic hernia surgery a few years ago. My intestines or something stretched the pelvic floor. Still spasms some days. First I heard of kegel exercises. Thanks!
I done for fees days and improved significantly.
Sexual function like erection right?
Thanks for this video. It immensely helps. A full set of coaching would be phenomenal since you do a great job of helping get the motions correct. While I find this to be effective there's something to supplement this that I've found quite effective. It's a reverse Kegel exercise that involves an exercise similar to pushing urine out.
If Ms Kenway could post an instructional video for this, many would be eternally grateful. As a 47 year old man I thought it was the end of the road for my sex life until I found this and started incorporating the Reverse Kegel exercises.
I really find it funny how people will mock your effort to help others because they see no reason why to try. If you have nothing reasonable to say, be silent and keep scrolling. Thanks for the video, it's quite informative. It's making it a daily routine that will give it maximum effect.
Mr Chike thanks for your kind comments - the main thing is that this information is out there for all men to access for their health, all the best to you!
@@michellephysio is this the same thing as edging? I just heard of this assuming that this is the same thing as kegel for men?
No nate completely different things
@@brucejones597 does edging work different muscles nate?
Such clarity! Really great. I exercise every morning anyway, so this added is a natural.
THE BEST PRESENTATION EVER~!~
You are an excellent teacher Thank You So Much
God bless this woman
Thanks for your feedback Shenandoah
I agree God Bless this Wonderful Woman. My dribbling has stopped. I am going to do the exercises for the rest of my life.
Michelle your a life saver! Just had 5 massive internal haemorrhoids removed and thought I would never be able to return to the gym
@Coastal-Sasquatch glad this helps you. It's wonderful to know you're feeling hopeful about returning to the gym. Keep taking it one step at a time, and remember to listen to your body as you continue to heal. Wishing you all the best on your journey back to full strength!🙏
wow man, made my life...
nice one, subscribed...keep'em comin...
Clear and helpful instructions. Thank you!
Thank you so much perfect explanation.
I have never heard of this before. Thank you for the information!
I think my nervous system forgot that I have pelvic muscles
That can actually happen - the muscles contract via nerve transmission, a bit like electrical current
Thanks Jim, glad this helped. Sure sounds as though you are well on track with your exercises! Cheers Michelle
Well explained, you are good explainer, ✌️
Same i feel too
Hi Jackson yes sounds as though you are doing this correctly - your testes should move inwards and upwards as if moving up or being sucked up inside your body - your deep pelvic floor muscles do this. It's useful to watch side on in a mirror or if you use a hand mirror lying down but you'll need to prop your back up to avoid using your outer 6 pack abs. Yes it is normal to notice your abs move slightly too but this is not the focus. These exercises take time and perserverence best of luck!
Beautiful teacher, beautiful explanation. Thank you!
Thank you
Great presentation, very effective
Beautifully explained and so useful! Thanks, Michelle.
Showing love n support what we need my brother
I like her smile and dimples as she describes these exercises
Thank you - kind comment!
You're very welcome !
Olm burda da mı yürüyorsunuz ya 😁
Wow. video upload 2012 still replying to comments. nice
Thanks Michelle, the best explanation I have heard so far.
Yay I'm your no 101 subscriber! Thanks this is fab for some of my men, they can watch it at home once being taught in clinic.
Many thanks Zee!
Thank you for clear explanation!
kegels are magic i approve !!!
Does it work for incontinency?
I never heard of kegels yet I believe I will benefit from this
I cant find these muscles doc can you find them for me?
Brilliant. Very well demonstrates the technic in a very comprehensive way. Thank you so much
Please tell me how i can this exercise
Please show the demo
She just did
Hi Michelle , Thanks for the video,
It was indeed a full information about the pelvis muscles and the exercise.
I have been searching for a complete info about the pelvic muscles and exercises now I found and got it.
I am aged 44, male and understand that
10 X3 seats daily are ok as a beginner.
Thanks again
Thanks Michelle. Great video. 👍👍
Hola!! Los videos que he visto traducido al español son los mejores, por como lo explica la doctora.
Si por favor pudieran traducir más videos sería genial Gracias
@• Hola, ¡gracias por tus comentarios! Me alegra saber que los vídeos traducidos al español han sido útiles. Definitivamente tomaré en cuenta tu sugerencia para contenido futuro y trataré de ofrecer más videos traducidos para una audiencia más amplia. Su apoyo significa mucho. ¡Gracias! 💖
Thanks for shining some light on this subject
Cheers
Hi, great video. Very professional with a simple and clear explanation of the muscle and all the numbers necessary to do the right amount of exercises. I have a question though. I have an overactive bladder, which I can perfectly control with my pelvic muscle, it is just that the constant need to go to the bathroom is annoying. Can a stronger pelvic muscle help prevent that sensation of urgency?
Thanks mom.
Same like sphincter control that will be easy to understand for all.
I love how the video next in the queue is "Edward Snowden: How your cell phone spies on you!" 😂🤣 brilliant
Very genuine content, thanks a lot
Plz uploading the video of how to do the exercises....
Hi jivyet, yes you pull the pelvic muscles inwards for the 8-12 seconds if you can, but start with what you can do even if it's just 1-2 seconds and hold longer when you can. It feels like lifting inside, some men say it feels like their testes lift up. A kegel exercises uses the PC muscles so this is the same thing, does this make sense? Just let me know. You can test by trying to stop the flow of urine using these muscles to test you have it right but not as a regular exercise
" I can't stop going once I've started, it stings"
- Lloyd Christmas-
"Quick give me another bottle...c'mon c'mon...c'mon...c'mon.....c'mon........😂
big thx for you was beneficial i tried it and it works, hugs
communication and education is fundamental, thanks for sharing
Love n support is what we need
Hello Julie... what's your contact..
PRAKASH SAINI its bobs and lasagne pal
Hello Julie.....
Nice description and help.. THX
This exercise is key. plus Core exercises like planks. I recommend this 100%
Nice. Planks. Thanks.
Can you help me to find it out?
planks are dogshit
Pleasure, hope this helps you out Daniel!
Excellent little lady, and thank you! 😻
Thanks ! Great video really helps
It might be a good idea to demonstrate the exercises properly for more benefit ,..
Great Exercise, Beautiful , THank you))
@carlos medina my pleasure! Thanks for the beautiful words, much appreciated. ❤️
Hi everyone, to eliminate the confusion, ( lie down flat on ur back, pretend that you’re defecating Next, remember how the muscle is used to cut the stool? Do the same , And you will automatically engage the pelvic floor muscle. I hope this helps God bless.
Can you explain a bit more precisely?
@Rudmila Shehrin: I don’t know how to better explain this. There is a muscle just inside of your ‘Anus’ also called a sphincter muscle. It is used to close or squeeze the Anus shut after it’s opened. If you voluntarily close or squeeze those muscles they will eventually become stronger, tighter.
thanks. I used to get physical therapy done on my pelvic floor muscles through my rectum I'll never forget how much that helped
Here is someone who has benefited from Kegel exercises in Premature ejaculation
Does premature ejaculation comes back when you stop doing it? Your answer will be much appreciated.
You are very professional... I like ur video
Ant-man suggested this video to Thanoes. Very informative.
Lame
@@muhammadab7334 no it's not
N 🔥🎉 to 🙏🙏u7 hi t
awesome video, ty
That's great to hear, yep you are right male Kegels can really help with ED problems. Keep going with your daily exercises - just like in the gym it takes a number of months to really strengthen & recover so you still have a great deal of potential to improve further from here M
Great video! You explained this topic really well. Thank you for sharing
@Eliana Smith my pleasure! Thanks so much for taking the time to comment, appreciate you 🙏
Thank you so much
My pleasure
Thanks Michelle you explained that really well.
Justin Williams Glad to help Justin Cheers
Michelle Kenway I can't hold my contraction they are strong but very brief. What can I do?
TheSubieFan practice holding them longer when you can, even for a second. In time you will develop the muscle endurance to hold longer it takes a lot of practice to, all the best
well explained
great explanation. I would also recommend tightening lower abdomen muscles at the same time since its almost automatic anyway, this helps posture and strengthens belly.
I would like to know how long in seconds to hold each contraction of the pelvic floor muscles during each repetition. I find the hold time during each repetition and number of repetitions are somewhat interdependent.
@R Swaminathan good question, this video will answer for you ua-cam.com/video/XjImclS9IbI/v-deo.html I hope this helps you out! all the best 🙏 ❤️
It is very helpful tip and very useful
Thanks doctor
+SZHEQUAR K G my pleasure to help out P.S. I'm a physiotherapist, a little different to a doctor
Thank you so much for your guide to performing Kegel Exercises.
My pleasure, thank you for your comment
Thank you Dr., I appreciate this, it is very helpful my friend. Bless
Thanks for the informative video
salil jamdar
very nice.