Welcome to the online Kegel Exercises for Men trainer for men! If you have not seen the step-by-step instructions for training your pelvic floor, you should carefully read through the information as it contains a prerequisite for performing parts of the program.

The online training program, for the PC muscle workout, offers you 2 working methods:

• If you want to make progressive advances in PC muscle training, we invite you to take part in our 4-week program. This program aims for a gradual progression to a moderately high level for all to take part in, without too much difficulty, even for those with no experience with male kegel exercises. Ideally, the Kegel exercises are to be performed daily, throughout the 4 week program and when such a level is achieved there are even cyclic exercises to add your Kegel exercises program. These cyclic exercises are for those men who have previous experience with Kegel exercises.

• If you already have experience with the PC muscle training, you can skip our 4-week program and do the “Cyclic exercises” at your own pace instead! The Cyclic exercises are located at the end of the 4 week program. These exercises are endless. You and your body set the time limit and how strenuous a program you want to do!

Remember: Do not do too many exercises. Take your time and rest whilst doing the Kegel and cyclic exercises. Listen to your body and use your common sense!

Week 1 - Kegel Exercises for Men

Day Training Description Link 1 W1R1 Tense 1[s], Rest 5[s], 10 Repetitions Program W1R2 Tense 1[s], Rest 5[s], 10 Repetitions Program W1R3 Tense 1[s], Rest 5[s], 10 Repetitions Program 2,3,4 W1R4 Tense and hold 2[s], Rest 4[s], Tense 1[s], Rest 5[s], 10 Repetitions Program W1R5 Tense and hold 2[s], Rest 3[s], 10 Repetitions Program W1R6 Tense and hold 2[s], Rest 2[s], 10 Repetitions Program 5,6,7 W1R7 Tense 2[s], Rest 2[s], 10 Repetitions Program W1R8 Tense and hold 3[s], Rest 3[s], 5 Repetitions, Tense 1[s], Rest 3[s], 5 Repetitions Program W1R9 Tense 1[s], Rest 3[s], 10 Repetitions Program

Week 2 – PC Muscle Training for Men

Day Training Description Link Everyday For 7 days W2R1 Tense multiple times 10[s], Rest 10[s], 3 Repetitions Program W2R2 Tense multiple times 5[s], Rest 5[s], 10 Repetitions Program W2R3 Tense and hold 10[s], Rest 15[s], 3 Repetitions Program

Week 3 – PC Muscle Training for Men

Day Training Description Link Everyday For 7 days W3R1 Tense and hold 5[s], Rest 5[s], 10 Repetitions Program W3R2 Tense multiple times 10[s], Rest 5[s], 6 Repetitions Program W3R3 Tense and hold 15[s], Rest10[s], 3 Repetitions Program

Week 4 - PC Muscle Training for Men

Day Training Description Link Everyday For 7 days W4R1 Tense multiple times 10[s], Rest 5[s], 6 Repetitions Program W4R2 Tense 5[s], Rest 5[s], 10 Repetitions Program W4R3 Tense and hold 20[s], Rest 30[s], 5 Repetitions Program

Cyclic Exercises - PC Muscle Training for Men



Program Description Link cyclic A Tense 1[s], Rest 1[s] Program cyclic B Tense 3[s], Rest 3[s] Program cyclic C Tense 5[s], Rest 5[s] Program cyclic D Tense 1[s], Rest 1[s], Tense 3[s], Rest 1[s] Program cyclic E Tense 1[s], Rest 2[s], Tense 2[s], Rest 2[s], Tense 3[s], Rest 2[s], Tense 4[s], Rest 2[s], Tense 5[s], Rest 2[s] Program cyclic F Tense 10[s], Rest 5[s] Program