Did you know that kegel exercises are not only for women but also for men? With increasing awareness about the benefits of strong pelvic floor muscles, it's time that men also take charge of their pelvic health. This article is a detailed guide on how to do male kegel exercises for improved bladder control, sexual performance and overall health. Let's dive in and get started on the journey towards a strong pelvic floor.
How To Do Male Kegel Exercises Table of Contents
Understanding the Pelvic Floor and kegel exercises
The pelvic floor is a group of muscles and connective tissues that support the organs in your pelvis, which includes the bladder, prostate, and rectum. Like any other muscle group in your body, the pelvic floor muscles need exercise to function efficiently.
kegel exercises involve contracting and relaxing the pelvic floor muscles. Dr. Arnold Kegel, a gynecologist, developed these exercises initially for women to help treat urinary incontinence. Later, it was discovered that men could also benefit from these same exercises for several reasons:
- Improved bladder and bowel control
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- Enhanced sexual performance and satisfaction
- Prostate health maintenance
- Reduced risk of developing hernias or prolapse
Finding the Right Muscles to Exercise
Before starting male kegel exercises, it's essential to identify the correct muscles to target. Here's how you can locate the pelvic floor muscles:
1. Stop the flow technique: While urinating, try to stop the flow of urine mid-stream. The muscles you engage to achieve this are the pelvic floor muscles you'll need to work on with the kegel exercises.
2. Tightening the anus: Pretend that you are trying to stop passing gas. The muscle contraction felt while doing this involves the same pelvic floor muscles used for kegel exercises.
Remember, while doing kegel exercises, avoid flexing the muscles of the buttocks, thighs, or abdomen. Focus on the pelvic floor muscles alone.
Performing Male kegel exercises
Once you've located the correct muscles, follow these steps to perform kegel exercises:
1. Contract the muscles: Tighten the pelvic floor muscles as if you're stopping urination or gas flow.
2. Maintain the contraction: Hold the muscle contraction for about 3 to 5 seconds.
3. Release and rest: Relax the muscles and rest for an equal amount of time before repeating the exercise.
4. Repetition: Perform around 10 to 15 repetitions, 2-3 times a day.
It's essential to be consistent and patient while practicing male kegel exercises. Over time, you'll see noticeable improvements in your pelvic health.
Advanced kegel exercises
Once you've mastered the basic male kegel exercises and developed strength in your pelvic floor muscles, you can try some advanced variations:
- Gradual increase: Progressively increase the duration of contraction and relaxation of the pelvic floor muscles.
- Quick contractions: Quickly contract and relax the pelvic floor muscles repeatedly.
- Elevators: Contract the pelvic floor muscles in a slow, gradual manner as if you are moving up an imaginary elevator, then reverse the action to descend.
How To Do Male kegel exercises Example:
Mike, a 32-year-old, discovered the importance of male kegel exercises after suffering from mild erectile dysfunction. To improve his pelvic floor strength, Mike followed the recommended steps:
1. He located the right muscles by practicing the stop-flow technique during urination.
2. Following the Kegel exercise steps, Mike contracted, held, and released the pelvic floor muscles for 3 to 5 seconds each.
3. Over time, he increased the duration of contraction and relaxation and also practiced quick contractions and elevator Kegels.
After a few weeks, Mike noticed improvements in both his erectile function and overall pelvic health.
Now that you know how to do male kegel exercises, you're ready to take control of your pelvic health. Consistency and persistence are key to reaping the benefits of a strong pelvic floor. If you found this article helpful, please share it with your friends and encourage them to join you on this journey. Remember, a robust pelvic floor leads to better bladder control, sexual performance, and overall health, so don't wait to start - embrace male kegel exercises today!