It might come as a surprise to some, but kegel exercises are not just for women but can also provide numerous benefits for men. Although kegel exercises were originally developed for women to help strengthen their pelvic floor muscles after childbirth, men can also greatly benefit from incorporating these simple workouts into their daily routine.
What are Male kegel exercises?
kegel exercises, also known as pelvic floor exercises, involve contracting and relaxing the pelvic floor muscles, which are responsible for supporting the bladder, bowel, and sexual organs. In men, these muscles also play a crucial role in urinary continence and maintaining erections.
How to Perform Male kegel exercises
To perform kegel exercises for men, follow these steps:
- First, identify the correct pelvic floor muscles by stopping the flow of urine midstream while urinating. The muscles used for this action are the ones you'll need to exercise.
- Once you're familiar with the correct muscles, tense and contract them for a count of five, then release and relax for a count of five. Make sure not to hold your breath, and only engage the pelvic floor muscles, not the muscles in your abdomen, thighs, or buttocks.
- Repeat this process 10 to 15 times per session, and aim for at least three sessions per day.
- As you get more comfortable with the exercises, you can gradually lengthen the contraction and relaxation times, and also increase the number of repetitions per session.
Benefits of Male kegel exercises
The benefits of incorporating kegel exercises into your daily routine are numerous, and they include:
Improved Bladder Control
Men who suffer from urinary incontinence may benefit from regular kegel exercises, as they can help strengthen the pelvic floor muscles that control the release of urine. Over time, this can lead to better bladder control and fewer embarrassing accidents.
Reduced Premature Ejaculation
By strengthening the pelvic floor muscles, kegel exercises can help men gain better control over their ejaculatory reflex. This can help to reduce instances of premature ejaculation, which can significantly improve sexual satisfaction for both partners.
Stronger, More Sustainable Erections
The pelvic floor muscles are responsible for maintaining the blood flow to the penis during an erection. Strengthening these muscles through regular kegel exercises can help improve blood flow, resulting in stronger, firmer erections that last longer.
Promoting Prostate Health
By engaging and strengthening the pelvic floor muscles, men can also potentially promote better prostate health. kegel exercises have been shown to improve circulation in the pelvic region, which may help to reduce inflammation and prevent issues such as prostate enlargement or prostatitis.
Male Kegel Benefits Example:
John, a 35-year-old man, started experiencing issues with premature ejaculation and mild urinary incontinence after a long period of illness. After researching the potential benefits of kegel exercises, he decided to give them a try. Following the steps outlined above, he began performing three sets of kegel exercises daily, gradually increasing the duration and intensity over time.
After only a few weeks of consistent practice, John began noticing improvements in both his urinary control and sexual performance. Encouraged by his results, he continued practicing his kegel exercises regularly and found that not only were his original issues alleviated, but he also experienced stronger erections and increased overall sexual satisfaction.
As demonstrated by John's story, incorporating kegel exercises into your daily routine can lead to a plethora of benefits for men, ranging from improved bladder control to enhanced sexual performance. So, why wait? Start practicing male kegel exercises today and experience the benefits for yourself. If you found this guide helpful, please share it with others who might benefit from this information and explore our other resources on pelvic floor therapy.
