The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.
The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
Download as docx, pdf, or txt
You are on page 1/ 2
kegel session 1
Exercise A Sets: 3 Quickly clench and release repeatedly for 10 seconds. Take a 10-second break between sets. Exercise B Sets: 10 Clench and release repeatedly for 5 seconds. Take a 5-second break between sets. Exercise C Sets: 3 Tighten and hold your PC muscle for 30 seconds. Take a 30 second break between sets. Thats it for today, but repeat these Kegel exercises for men daily for one week.
kegel session 2 Exercise A Sets: 10 Clench and hold your PC muscle for 5 seconds. Release and repeat. Exercise B Sets: 3 Quickly clench and release your PC muscle 10 times. Exercise C Sets: 3 Clench and release your PC muscle alternatively in long and short bursts for counts of 10. Exercise D Sets: 1 Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.
kegel session 3
Exercise A Sets: 30 (work your way up to more than 100) Clench and release your PC muscle over and over again. Exercise B Sets: 5 Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle). Hold for 20 seconds. Take a 30-second break between sets.
kegel session 4 Exercise A Sets: As many as you like. Clench and release your PC muscle for 2 minutes every day.
Dark Psychology Learn The Art of Manipulation NLP Mind Control and Body Language To Enter Peoples Minds and Make Them Do Exactly What You Want and Avoid Being Manipulated
