PROPER EXERCISES FOR MEN POWER | PELVIC FLOOR MUSCLES EXERCISES | INCREASE STAMINA

PROPER EXERCISES FOR MEN POWER | PELVIC FLOOR MUSCLES EXERCISES | INCREASE STAMINA Proper exercises for men power include strength training and cardio. Focus on core, upper, and lower body strength, along with pelvic floor exercises to improve s3xual performance. Gradually increase workout intensity. Exercises to consider include: 0:00 Intro (We are Workout 7) 0:03 Pelvic Bridging 1:16 Stretching - Bridge Pose Setu 2:25 Lying Floor Leg Raise 3:34 Lying Straight Leg Raise In this yoga-inspired workout, we’ll focus on four exercises to strengthen the lower body and core muscles while reducing lower back pain. First, Pelvic Bridging warms up and activates the lower back, hips, and glutes. Next, Bridge Pose Setu improves flexibility in the spine and strengthens back, buttocks, and legs. Lying Floor Leg Raise targets lower abs, hips, and thighs, while Lying Straight Leg Raise strengthens lower abs, hip flexors, and thighs. Modify exercises to your fitness level, and progress as you become stronger. Listen to your body, and let’s start building a stronger, healthier body together! Exercise 1 | Pelvic Bridging Pelvic bridging is an exercise that targets the muscles of the lower back, hips, and glutes. To perform pelvic bridging, lie on your back with your knees bent and feet flat on the ground. 1. Start by contracting your abdominal muscles and squeezing your glutes. 2. Push your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees. 3. Hold this position for a few seconds, making sure to keep your glutes and abs engaged. 4. Slowly lower your hips back down to the ground. 5. Repeat for several repetitions. Increase the challenge of pelvic bridging by adding a resistance band or weight on hips. It improves core stability, posture, and lower body strength. Use proper form and avoid overextending lower back to prevent injury. Exercise 2 | Stretching - Bridge Pose Setu The Bridge Pose or Setu Bandha Sarvangasana is a yoga posture that strengthens the back, buttocks, and legs while also improving flexibility in the spine and chest. Here are the steps to perform the Bridge Pose: 1. Lie flat on your back with your knees bent and feet hip-distance apart, flat on the ground. 2. Keep your arms by your sides with your palms facing down. 3. On an inhale, press your feet and arms into the ground and lift your hips off the floor. 4. Roll your shoulders back and down, and press your chest towards your chin. 5. Engage your glutes and thighs to keep your knees from splaying outwards. 6. Hold the pose for several breaths, then release and lower your hips back to the ground on an exhale. 7. Repeat for several repetitions. For a challenge, lift one leg and extend it out while holding the bridge pose. Go as far as is comfortable for you. This pose improves posture, strengthens the core, and reduces back pain. Exercise 3 | Lying Floor Leg Raise The lying floor leg raise is an exercise that targets the lower abs, hips, and thighs. Here are the steps to perform a lying floor leg raise: 1. Lie on your back with your legs straight and your arms by your sides, palms down. 2. Engage your abs and press your lower back into the ground. 3. Lift one leg off the ground, keeping it straight and raising it towards the ceiling. 4. Hold your leg in the raised position for a few seconds, then lower it back down slowly. 5. Repeat with the other leg. 6. Alternate legs for several repetitions. For a challenge, try raising both legs or add a light weight between your feet. Keep your lower back on the ground to prevent injury. This exercise strengthens lower abs, hip flexors, and improves mobility while reducing back pain. Exercise 4 | Lying Straight Leg Raise The lying straight leg raise is an exercise that targets the lower abs, hip flexors, and thighs. Here are the steps to perform a lying straight leg raise: 1. Lie on your back with your legs straight and your arms by your sides, palms down. 2. Engage your abs and press your lower back into the ground. 3. Keeping your legs straight, raise one leg off the ground towards the ceiling. 4. Lift your leg as high as you can without lifting your lower back off the ground. 5. Hold your leg in the raised position for a few seconds, then lower it back down slowly. 6. Repeat with the other leg. 7. Alternate legs for several repetitions. To challenge yourself, add light weights between your feet or ankles during this exercise. Keep your lower back on the ground to prevent injury. This exercise strengthens lower abs, hip flexors, and improves mobility while reducing back pain. Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Consult with your healthcare provider before starting a new exercise regimen or treatment. The use of any information provided is solely at your own risk. © Copyright Notice: Please email us if you have any concerns at khemax9@