Male Kegel Trainer Usage Record: Real Changes over 3 Mont

Male Kegel Trainer Usage Record: Real Changes over 3 Months

Background: A 35 year old IT engineer who has been sitting for a long time, resulting in mild urinary frequency and insufficient endurance during sexual activity. He tried using the Kegel trainer to improve pelvic floor function.

Phase 1 (Weeks 1-4): Adaptation and Basic Training

Training method:

Two groups per day, with 10 contractions per group (using a low resistance silicone trainer without insertion).

Cooperate with breathing training (exhale when contracting, inhale when relaxing).

Physical reactions:

During the initial contraction, one can clearly feel the muscles in the perineum exerting force, but the movements are not precise enough (occasionally accidentally affecting the abdomen).

Starting from the second week, there is a clear "tightening sensation" around the anus and urethra during contraction, and accidental contact is reduced.

Life changes:

The frequency of urination slightly decreased (from 8-10 times per day to 7 times per day), but the effect was not significant.

No significant differences were observed during sexual activity (requiring longer training time).

Psychological feelings:

I am skeptical about the effectiveness of the training, but I persist because there are no side effects.

Phase 2 (Weeks 5-12): Resistance Enhancement and Muscle Strengthening

Training method:

3 groups per day, with 15 contractions per group (using an insertion device with a resistance ring and adjusting the resistance to level 2).

Join interval training: rapidly contract 3 times → hold for 5 seconds → relax, repeat for 5 rounds.

Physical reactions:

The participation of pelvic floor muscles and other muscles (such as the adductor thigh muscles) is significantly reduced during contraction.

After training, there is a slight tightness in the urethral opening (a normal phenomenon, indicating an improvement in muscle contraction efficiency).

Life changes:

Significant improvement in urinary control: Nighttime urination has been reduced from 2 times to 1 time, and the ability to hold urine has been enhanced (can be held for 10-15 minutes longer).

Changes in sexual function:

After erection, the hardness is more stable (can be maintained for a longer time);

Improved ejaculation control during sexual intercourse (delayed ejaculation by 20% -30%).

Daily comfort: Prolonged sitting reduces lower back and sacral pain (enhances pelvic floor muscle support).

Psychological feelings:

I started to notice slight improvements (such as prolonged holding time), but did not reach the expected peak.

Phase 3 (Weeks 13-16): Strengthening and Consolidating

Training method:

3-4 groups per week, with 20 contractions per group (resistance adjusted to level 3, interspersed with slow contraction training).

Combined with collaborative training such as squats and anal exercises (twice a week).

Physical reactions:

When contracting, one can feel the pelvic floor muscles increasing in elasticity like a "spring" (with denser muscle fibers).

The resistance of the insertion device needs to be adjusted to level 4 to achieve the exercise effect (indicating muscle strength improvement).

Life changes:

Complete improvement in urinary frequency: Nighttime urination reduced to 0-1 times, and daytime urination interval extended to 3-4 hours.

Significant improvement in sexual performance:

Erectile function is close to the state of youth (partner feedback "more persistent and powerful");

Increased ejaculation threshold (can control the duration of orgasm to be extended by more than 50%).

Sports performance: squat weight increased by 5kg (pelvic floor muscles provide stable support for the lumbar spine and pelvis).

Psychological feelings:

Shift from a "trial mindset" to a "long-term habit" and integrate training into daily life (such as contracting twice when sitting for a long time).

Increased confidence in health management and started paying attention to maintaining other bodily functions.