Kegel s exercises are for womens.

American Gynecologist Arnold Kegel found a best idea for women's,where are birth after a  hard feeling with urination, these are three exercises for toning are pelvis muscles, as good in other diseases, but working and for males. As Kegel s exercises are fighting urea indisposition, raising,feeling orgasm, restoring vagina muscles, filling with blood circulation, potency, removing earlier evacuation, controlling and other problems with ages where are tone organism is bad, and muscle pelvis, these are very popular, as in many countries entering in school program for an exercises, but before training you are needing feeling for sphincter of urea bladder feeling, and muscle pelvis hole, as for this a short time stopping urination, as shortening muscles,where are training needing, as when you Can to do this, you can to train, as training for muscle pelvis having of three simple exercises as first 1.squeezing as loading muscles,like in stopping urination, keep this, till three calculating, after relax.
2.Fast shortening, as than a first, are faster doing, as a faster a few times load and relax needing muscles.
3.As pushing out slowly, as push down, like in cleaning bowel, and urination, as belly muscles also loading, till three calculate, keeping pushing,after relaxing.
5 week course.
As train since 10 squeezes, 10 shortens, and ten pushing out, as ten -ten for 5 times/day, in 4 hours, as natural breathe, if in a middle exercises muscles are tired, rest, in a week adding still 5 exercises for 15-15-15, as every week adding 5 repeats, so as to the 5 week you are getting 30-30-30, ж yoga's here doing special exercises, as here light regulating inclines to front, as transfer weight body on left, right leg with an turning for left muscles and right sides of pelvis hole, or training for pelvis muscles is sitting on heels as vadzrasana, as she restoring digestion organs, as thin control for muscles are pelvis hole calling for lone coccyx muscles, as importance for an our health, but in yoga try to teach for an all 5 groups muscles control and sphincters, these are urethra and anus, muscles for central pelvis side, as in males are perineum, in a women's are vagina, and uterine, and muscles for left, right sides of pelvis hole.As on West are attention directing these muscles, as training for healthy persons are good, as where are manging for endocrine system, and energy system of an our organism, right tone for pelvis muscles keeping helping for inside energy, where In loosing tone to leaves in earth, as here very importance for those,who age behind 60.