Pelvic Health Men's Wellness Muscle Strengthening Bladder Control Step-by-Step Guide


The 4 3 2 method is a highly effective technique for performing Kegel exercises, which are designed to strengthen the muscles of the pelvic floor. By following this method, individuals can achieve better pelvic floor health and prevent a variety of issues. To perform the 4 3 2 method, start by contracting your pelvic floor muscles for 4 seconds, then relax them for 3 seconds. Repeat this cycle 4 times, and then switch to 3-second contractions and 2-second relaxations for another 4 cycles. Finally, perform 2-second contractions followed by 1-second relaxations for the last 4 cycles. By gradually increasing the intensity and duration of the contractions, the 4 3 2 method helps to build strength and endurance in the pelvic floor muscles. This can be particularly beneficial for women who have given birth or individuals who experience urinary incontinence or pelvic organ prolapse. Remember to breathe deeply and relax your abdomen, buttocks, and thighs while performing these exercises. It's important to maintain a consistent routine and gradually increase the number of cycles as your muscles become stronger. Incorporating Kegel exercises into your daily routine can have a significant impact on your pelvic floor health. So why not give the 4 3 2 method a try and start reaping the benefits? #KegelExercises #PelvicFloorHealth#kegel #prokegel #healthcare #pc muscle #pelvic floor muscles #pelvicfloorexercises Learn about the world’s #1 kegel trainer :

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