When it comes to maintaining pelvic health and improving sexual performance, Kegel exercises for men have proven to be incredibly beneficial. These simple yet effective exercises can strengthen the pelvic floor muscles, which support the bladder and bowel, and affect sexual function. Here, we delve into seven of the best Kegel exercises for men, offering step-by-step instructions and highlighting their benefits.
Understanding the Importance of Kegel Exercises
Kegel exercises were initially designed for women to help with incontinence after childbirth, but it was soon discovered that men could also reap significant benefits from these exercises. For men, the focus is on strengthening the muscles that support the bladder and bowel, which can help with urinary incontinence and sexual health.
Performing Kegel exercises regularly can help prevent or manage conditions such as erectile dysfunction and premature ejaculation. They can also enhance sexual performance and pleasure by improving the ability to maintain an erection and control ejaculation.
Identifying the Right Muscles
Before diving into the exercises, it’s crucial to identify the correct muscles. The pelvic floor muscles are the ones you use to stop urinating mid-stream or prevent passing gas. If you’re still having trouble finding these muscles, don’t hesitate to seek professional help. A doctor, physiotherapist, or continence nurse can provide guidance.
Once you’ve identified the right muscles, you can perform Kegel exercises almost anywhere, without anyone knowing. It’s recommended to start by doing the exercises lying down, as this position makes it easier to find and engage the pelvic floor muscles.
The Best Kegel Exercises for Men
1. The Basic Kegel Exercise
This is the most straightforward Kegel exercise and a great starting point for beginners. To do this exercise, squeeze your pelvic floor muscles as if you’re trying to stop urinating or passing gas. Hold the squeeze for about 10 seconds, then relax for 10 seconds. Repeat this 10 to 15 times.
Remember to breathe normally while doing this exercise and try to avoid tightening your abdomen, thighs, or buttocks. The focus should be solely on the pelvic floor muscles.
2. The Advanced Kegel Exercise
Once you’ve mastered the basic Kegel exercise, you can move on to the advanced version. This exercise involves the same squeezing and relaxing of the pelvic floor muscles, but instead of holding the squeeze for 10 seconds, you hold it for as long as you can.
Try to gradually increase the length of time you can hold the squeeze. The goal is to eventually be able to maintain the squeeze for 2 minutes. Remember to relax for an equal amount of time after each squeeze.
3. The Flutter Technique
The flutter technique is a more challenging Kegel exercise that requires quick contractions and relaxations of the pelvic floor muscles. To do this exercise, squeeze your pelvic floor muscles as quickly as possible, then immediately relax them. Repeat this as many times as you can in 1 minute.
This exercise can help improve the speed of contraction and relaxation of the pelvic floor muscles, which can be beneficial for sexual performance and bladder control.
4. The Elevator Exercise
The elevator exercise involves imagining your pelvic floor as an elevator that’s moving up and down. Start by slowly contracting your pelvic floor muscles, as if the elevator is going up floor by floor. When you’ve contracted the muscles as much as you can, slowly relax them, as if the elevator is going down.
This exercise can help improve the control and range of motion of your pelvic floor muscles.
5. The Push Out Exercise
The push out exercise is a bit different from the other Kegel exercises. Instead of contracting the pelvic floor muscles, you relax and push them out as if you’re trying to pass gas. Hold this position for 5 seconds, then relax for 5 seconds. Repeat this 10 to 15 times.
This exercise can help stretch and relax the pelvic floor muscles, which can be beneficial for men who have tension or pain in this area.
6. The Combination Exercise
The combination exercise involves combining the basic Kegel exercise with the flutter technique. Start by doing a basic Kegel exercise, holding the squeeze for 10 seconds. Then, immediately do the flutter technique for 10 seconds. Repeat this combination 10 to 15 times.
This exercise can help improve both the strength and speed of your pelvic floor muscles.
7. The Endurance Exercise
The endurance exercise is similar to the advanced Kegel exercise, but with a twist. Instead of holding the squeeze for as long as you can, you hold it for a set amount of time, then relax for the same amount of time. Start with a 10-second squeeze and 10-second relaxation, then gradually increase the time as your endurance improves.
This exercise can help improve the endurance of your pelvic floor muscles, which can be beneficial for sexual performance and bladder control.
Consistency is Key
Like any form of exercise, consistency is key when it comes to Kegel exercises. To see results, it’s recommended to do these exercises at least three times a day. You can do them while sitting, standing, or lying down, making them easy to incorporate into your daily routine.
Remember, it can take several weeks or even months to notice improvements, so don’t get discouraged if you don’t see immediate results. Keep at it, and over time, you’ll likely notice improvements in your pelvic health and sexual performance.
Conclusion
Kegel exercises for men are a simple yet effective way to improve pelvic health and sexual performance. By regularly performing the seven exercises outlined above, you can strengthen your pelvic floor muscles, improve bladder control, and enhance sexual function. Remember, consistency is key, and it’s never too late to start.
