Kegel exercises for men are less well known than for women, yet they are just as important. Every healthy man can benefit from Kegel exercises for men. These are especially relevant for those who want to improve their sexual life, avoid stress urinary incontinence, or do prostate surgery. Learn what Kegel exercises for men are for and how to do them correctly.
- 1 What Are Kegel Exercises for Men and What Are They for?
- 2 Things to Consider Before Doing Pelvic Floor Exercises for Men
- 3 How to Do Kegel Exercises
What Are Kegel Exercises for Men and What Are They for?
Kegel exercises for men are a series of physical exercises to strengthen the pelvic floor created by Doctor Kegel. In men’s case, the benefits of doing this type of exercise are that it prevents, improves, and solves different problems.
- Improves prostate health.
- Prevents prolapses.
- They contribute to optimal and rapid recovery after surgery on the genital or urinary tract.
- Strengthens the muscles of the genital tract.
- It allows you to enjoy stronger and longer-lasting erections.
- Allows for more intense orgasms.
- Prevents urinary incontinence, even stress due to injury or other reasons.
- Prevents fecal incontinence.
- Improves the ability to hold urine.
- It allows greater control of the sphincters.
Things to Consider Before Doing Pelvic Floor Exercises for Men
Find the Muscles to Work
the first step before doing Kegel exercises for men is to locate which pelvic muscles you need to work on. A simple and effective way is to urinating; try to cut urination without contracting glutes or abs. The muscles that you are using to stop urination are pelvic muscles.
You will also locate some of these muscles if, during an erection, you try to exert pressure similar to that of the previous case. In that situation, you will notice how the reproductive system tenses and hardens for a few moments. This is due to the action of the pelvic muscles.
1. Know-How to Do Them Effectively
As when strengthening other types of muscles, technique and perseverance are keys to success. If you are wondering how to do Kegel exercises for men so that you can take advantage of its benefit:
- You must use proper technique. Better to do few and good than many and bad.
- Be consistent. Try to spend a few minutes a day, strengthening your pelvic muscles. Ideally, do a routine of 10 repetitions of each exercise between one and three times a day. They are short exercises; they will take you little time.
- Although these muscles are not visible, they are no less important than others. Its functions are key to health, well-being and satisfying sex life.
- Allow a few seconds to elapse between performing an exercise and repeating it. They will be more effective.
- Do not do so many repetitions as to feel muscle fatigue and avoid continuing if it hurts at all times.
How to Do Kegel Exercises
Basic Contraction and Relaxation Exercise
Sit in a comfortable place like the edge of the bed or a chair with your legs slightly apart and your hands relaxed on your knees. Lean your upper body forward but keep your back straight at all times.
Contract your pelvic floor as hard as possible, just as if you were trying to stop urination. You should not force so much that you feel pain.
Hold your pelvic muscles contracting for a few seconds, then relax them. Repeat this exercise 10-15 times, resting at least 8 seconds between reps.
It is one of the Kegel exercises for men with urinary incontinence and the basic one to begin to strengthen the male pelvic floor. A quick version of this exercise is to stop urination several times during it, at least one second at a time voluntarily.
This exercise is complementary to the previous one and seeks to relax the pubococcygeus muscle consciously. To do this, maintain the previous exercise posture, contract the pelvic floor, and then stop this contraction.
At this point, relax the pubococcygeus muscle to the maximum. To do this, make the necessary effort to urinate. Hold a second and contract again.
Perform 10 reps with an 8-second rest in between.
Basic Contraction Exercise
Maintain a posture identical to the one at the beginning of the first exercise. Contract your pelvic muscles as if you were avoiding blowing upwind or gas. Hold this position of the muscles for five seconds and relax.
Repeat this exercise 10-15 times, but remember that you must rest 8 seconds between repetitions.
Contraction of the Anal Muscles
The exercise is similar to the previous one, but in this case, the muscular movement must be similar to that carried out to avoid defecation. The posture should be the same.
Do 10-15 reps with 8 seconds of rest in between.
Reverse Anal Kegel
It is another of the Kegel exercises to include in the routine. The technique is identical to that of Reverse Kegel; only, in this case, you should not force as if you were going to urinate, but as if you were going to defecate or expel something from inside your body anally.
Functional Kegel Exercises
These are not done during an exercise routine but during vital times when the pelvic muscles are involved. So you can try to stop urination several times when urinating, as we already noted. And try to stop ejaculation when ejaculating.
Perform Kegel exercises for men daily to reap the benefits of Kegel exercises for health, well-being, and better sex life. It will require you to dedicate little time.