Best Kegel Exercises for Overall Strong Pelvic Muscles💪| Premature Ejaculation Treatment

Ajouté : 2026-06-03

[00:00:00]Exercise number one, butterfly pose with contractions. Sit tall, feet [music] together, knees out. Inhale, then exhale and gently contract your pelvic muscles.

[00:00:10]It increases control over pelvic floor muscles.

[00:00:13]>> [music] >> Do 10 to 12 reps for three sets.

[00:00:16]Exercise number two, glute march. Lie on your back, knees bent, hips lifted.

[00:00:22]March one leg at a time without letting the hips drop. This one's gold for glutes and deep pelvic engagement. Do 10 to 12 reps for three [music] sets.

[00:00:31]Exercise number three, crap pose. Sit on the [music] ground, feet flat, hands behind you. Lift your hips, squeeze your glutes. Hold this position and pulse slightly. Engage the pelvic floor, imagine pulling everything upward. Do 10 to 12 reps for three sets.

[00:00:49]Exercise number four, half burpees.

[00:00:52]>> [music] >> These are excellent for pelvic rhythm and control under pressure. Do 10 to 12 reps for three sets.

[00:00:59]Exercise number five, squat jacks. A power move for activating the lower core and pelvic stabilizers. Sink into a squat, then jump your legs in and out while maintaining posture. Feel your lower abs and pelvic area tighten with each move. Do 10 to 12 reps for three sets. Exercise number six, plank jacks.

[00:01:20]Forearm or high plank, jump your feet in and out. Stay tight and controlled, don't let the hips sag. Engage the core and pelvic floor with every rep. Do 10 to 12 reps for three sets. Exercise number seven, pelvic tilt into bridge.

[00:01:35]Start on your back. Tilt your pelvis up, then flow into a glute bridge. This two-part move isolates and strengthens the pelvic muscles like no other. Do 10 to 12 reps for three sets. [music]