Kegel Exercises for Men and Women

Kegel exercises can prevent or control urinary incontinence and other pelvic floor problems. Here’s a step-by-step guide to doing Kegel exercises correctly. Keep stretches gentle and slow. Breathe through your stretches. If you feel pain, you’ve stretched too far. Kegel exercises won’t help you look better, but they do something just as important — strengthen the muscles that support the bladder. The exercises strengthen the pelvic floor muscles that support the bladder, rectum, and uterus.

0:00 Heel Glute Bridge
0:43 Lying Butterfly
1:28 Pelvic Tilt
2:14 Rear Decline Bridge
2:59 Bridge Hip Abduction
3:45 Marching feet
4:30 Glute March
5:16 Adductor Stretch
6:02 Lying Stretch
6:47 Child Pose
7:32 Frog Pose

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