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5 BEST KEGEL EXERCISES

5 BEST KEGEL EXERCISES : for men and women

BhautikBhalala by BhautikBhalala
May 19, 2022
Reading Time: 5 mins read
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Table of Contents

  • ♥ 5 best KEGEL EXERCISES FOR MEN AS WELL AS FOR woman
    • 1. CLAMS
    • 2. CRAB WALK
      • Crab stroll
    • 3. The gluteal bridge
    • 4. Rolling foam
    • 5. Hamstring curl (fitball)
  • ♦ How to do Kegel Exercises
  • ♠ For males, how to practice Kegel exercises
    • ♥ When should you do your Kegels?
  • ♠ Do Kegels Actually Work?
      • ♠ What is the purpose of Kegel weights?
  • ♣ So, what exactly are Kegels?
    • ♦ Do Kegels actually work?
      • ♠ How should Kegel weights be used?

♥ 5 best KEGEL EXERCISES FOR MEN AS WELL AS FOR woman

1. CLAMS

    Clams engage the gluteus medius, a hip muscle used for internal and external rotation, as well as abduction. The gluteus medius also aids in the stabilization of the hip and pelvis during weight-bearing movements, according to the American Council on Exercise (ACE).
Stephanie Sanz, a Sweat trainer, demonstrates a clam variant that engages your core and helps to stabilize your body. It’s an excellent warm-up for lower-body workouts like deadlifts and squats.
https://zeroplusfour.com/wp-content/uploads/2022/05/CLM.mp4

2. CRAB WALK

https://zeroplusfour.com/wp-content/uploads/2022/05/vid.mp4

Crab stroll

This exercise helps to develop the hip abductors and deep pelvic muscles, as well as improving knee and ankle stability.

Crab walks can be done before lifting or running to activate the crucial leg stabilizing muscles.

3. The gluteal bridge

Glute bridges work your glutes and hamstrings (a set of muscles in the back of your thighs that control hip and knee mobility).

This is a terrific warm-up exercise for squats and deadlifts.

https://zeroplusfour.com/wp-content/uploads/2022/05/BRIDGE.mp4

4. Rolling foam

While more research is needed, the results of a 2015 systematic review published in the International Journal of Sports Physical Therapy on “The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance” found that foam rolling may be effective for enhancing joint range of motion and pre and post-exercise muscle performance.

According to ACE, foam rolling can help relieve muscle tension by increasing blood flow to the muscles and loosening connective tissue around muscle fibers.

https://zeroplusfour.com/wp-content/uploads/2022/05/ROL.mp4

5. Hamstring curl (fitball)

Hamstring curls challenge your balance and core while targeting your hamstrings.

https://zeroplusfour.com/wp-content/uploads/2022/05/WEIGHTLOS.mp4

 

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