♥ 5 best KEGEL EXERCISES FOR MEN AS WELL AS FOR woman
1. CLAMS
2. CRAB WALK
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.
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.
5. Hamstring curl (fitball)
Hamstring curls challenge your balance and core while targeting your hamstrings.
