Natural support for male strength and energy after 50

1. Classic Kegels – contract your pelvic floor muscles, hold for 5-10 seconds, then relax. Helps improve bladder control and maintains core stability. 2. Rapid contractions – contract your pelvic muscles 10-15 times, which stimulates their rapid response. 3. Lying pelvic raises – raise your pelvis, contracting your pelvic floor muscles, hold for 5 seconds and lower. This strengthens your lower abdomen and buttocks at the same time. 4. Seated Kegels – contract your pelvic muscles while sitting on a chair or ball, which adds variety and keeps the muscles active in everyday positions.

1. Elbow plank – keep your body straight by contracting your abs and back muscles. Helps strengthen your core and improve your posture. 2. Side plank – while lying on your side, raise your torso up, holding for 10–20 seconds. Strengthens your obliques and lateral stability. 3. Forward bends with or without dumbbells – helps strengthen your back, legs and core, and maintains flexibility and strength. 4. Cardio: walking or stationary bike – moderate cardio supports your cardiovascular system, endurance and overall tone, especially when combined with strength training.

1. Bridge – lying on your back, lift your pelvis, hold for 5–10 seconds, then slowly lower. Works your glutes, lower back, and pelvis. 2. Abdominal tension – pulling your abdomen in while inhaling, holding for 10 seconds, helps stabilize your core muscles and supports your pelvic floor. 3. Lateral contractions – lying on your side, lift your thigh and hold it, which activates your obliques and lateral pelvic muscles. 4. Lying leg raises – raising your legs out to a 45° angle helps activate your deep pelvic muscles and improves circulation in your lower body.

1. Shoulder rolls – do slow forward and backward rotations to maintain shoulder flexibility and reduce stiffness. 2. Knee rolls – while sitting or lying down, slowly bend and unbend your knees to maintain mobility and circulation. 3. Wrist and ankle rolls – rotating your hands and feet improves circulation, helps relieve stiffness, and prevents injury. 4. Gentle back bends – slow forward, side, and backward bends stretch and maintain flexibility in your spine and joints.