Kegel Exercises For Men and Women / Grow your Hammer / Simple method 

Kegel exercises, also known as pelvic floor exercises, offer numerous benefits for both men and women:
Strengthens Pelvic Floor Muscles: Kegel exercises target the muscles that support the bladder, uterus, and bowel. Strengthening these muscles can improve bladder and bowel control, reducing or preventing urinary and fecal incontinence.
Helps with Pelvic Organ Prolapse: Strengthening the pelvic floor muscles can provide support to pelvic organs (such as the bladder, uterus, or rectum), potentially reducing the symptoms of pelvic organ prolapse.
Enhances Sexual Health: Strong pelvic floor muscles can lead to increased sensation during sexual activity and improved ability to reach orgasm. For men, Kegels can contribute to better erectile function and ejaculation control.
Prevents and Alleviates Pelvic Pain: Kegel exercises can help relieve pelvic pain conditions, such as pelvic floor dysfunction or chronic pelvic pain syndrome.
Improves Recovery After Childbirth: Regular Kegel exercises before and after childbirth can aid in the recovery of pelvic floor strength, reducing the risk of urinary incontinence postpartum.
Supports Core Stability: A strong pelvic floor is essential for overall core stability, which can contribute to better posture and reduced risk of back pain.
Enhances Confidence and Quality of Life: Improved bladder control and sexual function can lead to increased confidence and overall quality of life.
01. Bear decline bridge
02. Lying butterfly
03. Pelvic tilt
04. Heel Glute Bridge
05. Bridge hip Abduction
06. Marching Feet
07. Glute March
08. Adductor Stretch
09. Lying Stretch
10. Child Pose
11. Frog Pose
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