Are you looking to improve your pelvic floor health as a man? Men's kegel exercises can provide multiple benefits including increased sexual performance and better bladder control. Stick with us as we dive deep into the world of Men's kegel exercises, explaining how to properly perform them and discussing the numerous benefits you can reap from incorporating them into your daily routine.
How To Do Men'S Kegel Exercises Table of Contents
What are kegel exercises?
kegel exercises, named after American gynecologist Arnold Kegel, are designed to strengthen the pelvic floor muscles. Also known as the pubococcygeus (PC) muscles, the pelvic floor supports internal organs including the bladder, bowel, prostate, and helps maintain proper urinary and fecal continence.
Why Should Men Do kegel exercises?
While often associated with women, men too can benefit from kegel exercises. Some of the many rewards of incorporating these exercises into your routine include:
- Increased sexual performance: Stronger pelvic floor muscles can result in improved erectile function, better control over ejaculation, and more intense orgasms.
- Improved bladder control: A strong pelvic floor can help prevent or treat issues like incontinence and frequency of urination.
- Support after prostate surgery: Men who have had prostate surgery may experience continence issues. kegel exercises can aid in regaining control and reducing recovery time.
How to Locate Your Pelvic Floor Muscles
Before you can start doing Men's kegel exercises, it's crucial to identify the correct muscles to target. Here are simple steps to do that:
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- When you're in the bathroom, stop your urine flow midstream. The muscles you use for this action are your pelvic floor muscles.
- Another way to identify the pelvic floor muscles is by attempting to tighten the muscles around your anus, as if you are trying to prevent passing gas.
Once you've located your pelvic floor muscles, be sure to relax the muscles in your abdomen, thighs, and buttocks when performing kegel exercises, focusing solely on the targeted area.
How to Perform Men's kegel exercises
Now that you've identified your pelvic floor muscles, you can incorporate kegel exercises into your daily routine. Remember, good technique is key for optimal results. Follow these steps to perform Men's kegel exercises correctly:
- Empty your bladder before starting the exercise.
- Begin by tightening your pelvic floor muscles for a count of five seconds.
- Release the muscles and relax for a count of five seconds.
- Repeat this contraction and relaxation cycle 10 to 15 times.
- Make sure to perform three sets of kegel exercises per day.
As your pelvic floor muscles grow stronger, try holding the contraction for longer periods—up to 10 seconds at a time. To see results, it's recommended that you commit to this routine for at least 6 to 12 weeks.
How To Do Men'S kegel exercises Example:
Let's walk through a realistic example of a man incorporating kegel exercises into his day.
John wakes up in the morning and remembers to do his kegel exercises before he even gets out of bed. He locates his pelvic floor muscles and tightens them for five seconds, followed by a five-second relaxation. He completes 15 repetitions, then gets dressed for work. During his lunch break, John takes a five-minute Kegel exercise break in his office chair. Finally, before bedtime, John completes a third set of kegel exercises and then relaxes in bed knowing he's contributing to his pelvic floor health.
And there you have it! By practicing Men's kegel exercises regularly, you'll be well on your way to improving your sexual performance, bladder control, and overall pelvic floor strength. It only takes a few minutes a day to experience these remarkable benefits. Don't forget to share this informative guide with others looking to improve their pelvic floor health and explore our blog for more comprehensive guides on pelvic floor therapy.