Proper exercises for men power

 

To perform Kegel exercises, follow these steps:

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1. **Identify the Right Muscles:**

 Before you start, it's important to identify the correct muscles. These are the muscles you use to stop urinating midstream or to prevent passing gas. Try stopping urination flow to locate these muscles.

2. **Find a Comfortable Position:**

 You can do Kegel exercises while sitting, standing, or lying down. Choose a position where you can easily relax and focus on the exercise.

3. **Contract the Muscles:** 

Tighten the pelvic floor muscles and hold the contraction for 3-5 seconds. It's important to only focus on the pelvic muscles and not to tighten your abdomen, buttocks, or thigh muscles.

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4. **Relax the Muscles:**

 After holding the contraction, release and relax the muscles for 3-5 seconds.

5. **Repeat:** 

Start with 10 repetitions, and gradually work your way up to doing 15-20 repetitions per session.

6. **Frequency:** 

Aim to do Kegel exercises at least three times a day.

7. **Stay Consistent:**

 Like any exercise, consistency is key. It may take a few weeks to notice improvements, so be patient.

🟢Remember, Kegel exercises should be done regularly to achieve the best results. If you're unsure about whether you're doing the exercises correctly or if you have any medical concerns, it's a good idea to consult a healthcare professional for guidance.