Kegel Exercises
Choose personalized training programs that suit you, progressing from beginner to advanced levels for optimal training results
Training Plans
Choose Your Progressive Path
Beginner
Basic Introduction Plan
Suitable for men new to Kegel training, focusing on establishing correct muscle memory and basic strength
Intermediate
Advanced Strengthening Plan
Suitable for trainees who have mastered basic techniques, focusing on improving muscle strength and endurance
Advanced
Professional Mastery Plan
Suitable for users with extensive training experience, focusing on optimizing functional performance and long-term maintenance
Basic Introduction Plan
Suitable for men new to Kegel training, focusing on establishing correct muscle memory and basic strength
Training Goals
- Learn to correctly identify and contract pelvic floor muscles
- Establish regular training habits
- Improve basic muscle control
- Lay foundation for advanced training
Prerequisites
- No serious urinary system diseases
- Able to maintain basic sitting or lying position
- Sufficient training time and patience
Training Timeline
Week 1: Muscle Identification & Basic Contraction
Training Notes: Focus on finding the correct muscle group, do not use excessive force
Week 2: Extending Contraction Time
Week 3: Increasing Training Intensity
Week 4: Stabilizing Training Results
Progress Assessment Milestones
Foundation Establishment
Able to accurately identify and contract pelvic floor muscles
Assessment Criteria:
- Abdomen and buttocks remain relaxed during contraction
- Can feel slight upward lift in perineal area
- Can stop urine flow midstream (when testing)
Next Steps: Continue consolidating basic techniques, gradually increase training intensity
Technique Mastery
Master basic training techniques and rhythm
Assessment Criteria:
- Able to contract steadily for 5+ seconds
- Good coordination between breathing and contraction
- No discomfort after training
Next Steps: Consider entering intermediate training stage
Strength Improvement
Significant improvement in pelvic floor muscle strength and endurance
Assessment Criteria:
- Able to contract for 10+ seconds
- Noticeable improvement in daily control
- Reduced frequency of nighttime urination
Next Steps: Continue strengthening training, focus on functional improvements
Functional Optimization
Achieve ideal functional performance level
Assessment Criteria:
- Significant improvement in urinary incontinence symptoms
- Enhanced sexual function
- Overall improved quality of life
Next Steps: Develop long-term maintenance plan, regular assessments
Personalized Training Recommendations
Post-Prostate Surgery
Start with lowest intensity, focus on urinary control recovery, consult doctor before training
Age 50+
Extend warm-up time appropriately, pay attention to gradual intensity increases
Sedentary Workers
Add simple training during work breaks, focus on improving pelvic floor circulation
Athletes
Can combine with core training, coordinate with other training programs
First-Time Trainees
Focus on establishing correct muscle memory, do not rush to pursue training intensity
Important Reminder: The above recommendations are for reference only. Specific training plans should be adjusted according to individual circumstances. If you have special health conditions, please consult a professional physician to develop a personalized program.