Kegel exercises for men (pelvic floor exercises for men) help in enhancing your bladder control and can improve sexual performance. This is because Kegel exercises help in strengthening the pelvic muscles that offer support to the bowel and bladder, therefore Kegel can improve your sexual function.
Table of Contents [Show]
- What are Pelvic Floor Muscles?
- What are Kegel Exercises for Men?
- What you Should know about Kegel Exercises?
- What are the Benefits of Pelvic Floor Muscle Exercises for Men?
- A Step-by-Step Way to Do Kegel Exercises for Men
- What are the Main Researches Supporting Kegel Exercises for Men?
- What to Do When You Are Having Trouble Doing Kegel Exercises?
- Are There Different Types of Kegel exercises?
- What are the Safety Tips that you should Consider When Performing Kegel exercises?
- Does Kegel exercises Help Men Become Multi-Orgasmic?
- Can I Over train with Kegel Exercises?
- What is the Effect of Aging Process on your Pelvic Floor Muscles over Time?
- How do I Know When am Overdoing My Kegel Exercises?
Performing Kegel exercises daily for about 5 minutes, two to three sessions can significantly help you take control of your leaky bladder. Besides, regular Kegel exercises can also aid in enhancing erections and enable you to experience more intense orgasms.
Pelvic floor exercises for men can be performed almost any time once you have enough practice. However, it is essential to understand how to locate the right muscles and acquire great skills before you start doing your exercises.
*All individuals are unique. Your results can and will vary.
What are Pelvic Floor Muscles?
Pelvic floor muscles refer to the muscle layers that stretch from one sitting bone to the other and from the coccyx (tailbone) to the front back (pubic bone).
The muscles traverse the pelvis region bottom to offer support to pelvic organs. These pelvic organs include the bowel and bladder in both men and women, but also include the uterus in women. Besides, the muscles wrap around the anus and urethra to offers you the ability to control fecal and urine flow from your body.
What are Kegel Exercises for Men?
Kegel exercises offer an efficient way to enhance general health and erection, which improves your performance in bed by enabling you to last longer. Dr. Arnold Kegel initially started Kegel exercises for women to help in tightening their vaginas after giving birth. However, Kegel exercises are no longer important to women alone as they help in strengthening pelvic floor or pubococcygeus (PC) muscle in both men and women.
Strengthening pelvic floor muscles helps in improving urinary bladder control, bowel movement problems, and even sexual health. Kegel exercises for men are convenient as you can do them anytime and do not require buying any expensive workout machines or weights, unlike other typical exercise routines.
*All individuals are unique. Your results can and will vary.
What you Should know about Kegel Exercises?
Kegel exercises are increasingly becoming popular with men despite them being viewed as workouts designed for women only in the past. However, research has shown that Kegel exercises can be of great benefit to even to men as they can be used to curb most men related problems such as premature ejaculation, less intense orgasms, and erectile dysfunction.
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Pelvic floor muscles include a group of tissues that are found at the base of your pelvis. The muscles act as a sling by holding up your intestines and other internal organs. However, most of the muscles that form the pelvic floor muscle, especially the PC muscles stretch from the sphincter to the anus and thus affect the general health of your penis.
When performing Kegel exercises for men you strengthen the muscles that support erections while also improving the flow of blood to the penis. This explains why most doctors recommend Kegel exercises as the mainstay treatment option for premature ejaculation and erectile dysfunction.
The other 35.5 percent were able to improve their conditions significantly within the same duration. Besides, Kegel exercises can also help you achieve firm erections that point further up for men whose penises tend to point downwards even after erecting.
The effectiveness of Kegel exercises in curing premature ejaculation is attributed to their ability to strengthen the urinary sphincter and other muscles that support ejaculation. According to a study by Therapeutic Advances in Urology done in 2014, Kegel exercises were able to increase the latency time for 82 percent of men with lifelong premature ejaculation in just 12 weeks.
Some doctors also suggest that you can carry out Kegel during sex to help in delaying the ejaculations. The process will involve squeezing your pelvic floor muscles as if you are sending information to your brain that you want to urinate.
This will help you hold on to ejaculation since the penis consists of a single urethra. Therefore, you can perform at least five Kegel exercises anytime you get closer to ejaculate, and soon you will be able to overcome the problem.
Along with the Kegel exercises, you can try out some energy-boosting supplements like Nugenix which allows the user to achieve an erection and maintain an erection while increasing overall sexual desire.
*All individuals are unique. Your results can and will vary.
What are the Benefits of Pelvic Floor Muscle Exercises for Men?
Kegel exercises for men offer significant benefits that help in overcoming some common health problems affecting men.
The primary benefit of these practices is helping men with urinary incontinence problems to overcome the embarrassing condition of bladder leakage and minimizing the urge to void. Besides, pelvic floor muscles exercises for men help in improving male sexual health by enabling them to achieve longer-lasting erections for those with premature ejaculation and erectile dysfunction problems.
Usually, Kegel exercises are recommended for patients that suffer from any condition that weak pelvic floor muscles. These include individuals with diabetes, obese patients, or patients that have a prior history of having prostate cancer surgery such as radical prostatectomy.
Moreover, there are claims that the exercises can help in increasing penis size by improving erections but there is no scientific proof yet, and therefore they cannot be recommended for this purpose alone.
Finally, Kegel exercises do not pose any risks when they are performed well. However, there have few reported cases of abdominal and chest pain, though their occurrences are typically attributed to performing these exercises inappropriately. Some of the critical benefits of Kegel exercises include:
- Kegel exercises ensure healthier pelvic floor muscles for better erections
- Improves blood flow to the penis for harder and longer lasting erections
- Kegel exercise also help penis enlargement by enhancing blood flow
- Aids in overcoming ejaculation problems and ensures intense orgasms
- Offers you greater sexual stamina, by enabling you to control your ability to orgasm
- Helps in overcoming urinary incontinence problems, as the pelvic muscles also help in managing your bladder
- Allows men to have a healthy sleep without any interruptions, especially for those who wake up to go to the bathroom
- Prevents prolapsed pelvic organs
- Ideal for treatment of prostate pain and inflammation of the prostate, which causes swelling
A Step-by-Step Way to Do Kegel Exercises for Men
Kegel exercises for men are easy to do and convenient, therefore can be done in the comfort of your room. Besides, you can do them almost anywhere without anyone noticing that you are doing them. Here is the systemic way to do Kegel exercises for men correctly:
Locating the Target Muscles
The first step involves identifying your pelvic floor muscles. To determine these muscles, you need to identify the muscles that enable you to stop urination midstream or the muscles that prevent you from passing gas.
The two activities are supported by the pelvic floor muscles and therefore can be used in finding the muscles that you should target for Kegel exercises. After identifying the right muscles, you can proceed in doing your exercises at any position, but most likely, it would be easier for you to do Kegel exercises while lying down first.
However, you can use many other different techniques to strengthen your pelvic floor muscles. In most cases, women use Kegel weights or Kegel balls for Kegel exercises, but these are not necessary for men.
Advance Your Technique
The first technique involves contracting your anus muscles as if you are trying to hold in gas. This will cause a pulling feeling or a lifting sensation on the anus, which is a sign that you are doing the exercise correctly. The second technique involves trying to observe the vertical movement of your penis without moving other parts of the body.
This method helps in bringing up the maximum contraction of the pelvic floor muscles before gradually taking them back to their resting level. These two techniques should be used interchangeably for better results, but you can also perform each technique on a different day.
In each case squeeze your target muscles, and then try to take about three seconds while holding the contraction and then take the same time to relax. Repeat this and try to do it in successions. You can then advance to doing Kegel exercises while sitting, walking, or standing once your muscles become slightly stronger.
Keep Your Focus
It is essential to concentrate on tightening your target muscles to ensure you get the best results. This allows you to ensure that you are using pelvic floor muscles alone because you might be tempted to use abdominal, thigh, or buttocks muscles especially when you are performing the exercises for the first time.
However, it advisable to avoid using other muscles once you master how to do pelvic floor exercises correctly. Besides, you should also ensure that you keep breathing freely and do not cross your legs while doing your Kegel exercises.
Repeat the Above 3 Times Daily
Finally, you should work on repeating these 10 sets of repetitions at least three times a day for better results. This is easy to achieve because Kegel exercises can be performed anywhere or while doing other activities such as sitting at your desk, driving, or while shaving.
It is also goods to avoid exercising the pelvic muscles by blocking urination midstream as some doctors claim that holding back urine might lead to a bladder infection.
What are the Main Researches Supporting Kegel Exercises for Men?
Kegel exercises are one of the most essential and practical exercises that have not attracted much attention from men’s sexual life researchers. However, few reliable studies that support the effectiveness of pelvic floor muscle exercises are available.
According to a study in BJU international in 2005 journal, 75 percent of men 55 men with over 20 years studied were able to experience enhanced erections after performing these exercises. The results were checked after six months of regular Kegel exercises and life changes that include exercise and a better diet.
Many doctors have supported these findings even though the study is 10 years old. This is because the results of men who perform regular Kegel exercises show great success in the improvement of erections. Moreover, a study published in Therapeutic Advances in Urology Journal in December 2009 reveals that most researchers include pelvic floor muscle exercises in their list of recommendations.
Can I add any Variations to Kegel Exercises?
You can add some variations to try to spice up your basic workout. For instance, you can focus on contracting and releasing your pelvic muscles several times in succession. You can start by practicing contracting your muscles slowly and keep on changing your position to finish your Kegel exercises while lying down standing, or sitting.
However, you should avoid tightening muscles in other body parts such as the buttocks, thighs, and abdomen. Therefore, the other muscles should remain relaxed and still as you tighten your pelvic muscles as you breathe normally.
How can I do Kegel Exercises to Overcome Premature Ejaculation?
You can try doing Kegel exercises with an erection once you master how to do normal pelvic floor muscle exercises. However, you should maintain the routine Kegel exercises that you do when flaccid as your main Kegel even if you do it for a long time.
Then, you can try performing similar movements as you have been doing with an erection to curb ejaculation. Here you have the freedom to determine the number of times that you are willing to do the exercises.
This is because to some extent it will depend on your ability to maintain an erection while performing Kegel exercises. However, you can plan to have some sets of 10 to 30 fast flexes that include longer holds for about 30 seconds and then try a minute if you can manage.
The ability to manage a long hold plays a key role in controlling when you ejaculate during sex. According to many studies, you can manage to overcome premature ejaculation by being able to maintain a firm muscle hold for 10 to 20 seconds or occasionally a bit longer.
Therefore, you do not need to work on mastering how to hold the squeeze for more than a minute. Nevertheless, if you can manage to perform a firm muscle hold for more than a minute then you are likely beyond the level that is required to overcome premature ejaculation, which is even better.
How Long does it Take Before you see the Desired Results from Kegel Exercise?
Kegel exercises for men offer a great way to improve the overall men’s health, but they require time before you start enjoying the benefits. However, according to some studies, some men can get better bladder control after three to six weeks of doing Kegel exercises three times a day, while others can get the results sooner. It is good to monitor your urine leakage every day so that you can notice any improvements.
Failing to notice any improvements after a month of doing regular Kegel exercises might suggest that you may not have identified the right muscles. Therefore, it is advisable to consult your doctor or urologist to get tips on how to locate the right muscles. The key to getting quick results depends on the efficiency as well as how often you carry out your exercise techniques.
How Often Should I Perform Pelvic Floor Muscle Exercises?
Most men are used to other routine exercises such as sit-ups or push-ups. Nevertheless, only a small number of them understand how to do Kegel exercises correctly, which is very unfortunate because most doctors recommend that all these exercises be incorporated into your routine.
When it comes to Kegel exercises, men are not restricted to the number of sets that they should do in a day, unlike other routine workouts. However, it is recommended for men to perform at least two sessions of pelvic floor muscle exercises daily. You can work on having one Kegel session in the morning and the other at night with each Kegel exercise session comprising 10-30 contractions and relaxation exercises.
Every exercise should take about 10 seconds with 5 seconds of contraction and other 5 seconds of relaxation exercises. You can divide the exercises equally to enable you to do some while sitting, standing, and lying down.
It is recommended to perform the exercises while counting aloud as this helps men to continue carrying out the exercise that seemed awkward or unnatural to them with ease.
For better results, make pelvic floor muscle exercises a habit. For instance, you can fit a set of Kegel exercise while carrying out other routine activities like brushing teeth. Besides, you can include another set after while trying to get rid of the last drops of urine after urinating.
You can also make a habit to contract your pelvic floor muscles before or while doing any activity that exerts pressure on your abdomen such as coughing, heavy lifting, sneezing, or laughing.
Kegel exercises for men are recommended for men undergoing prostate surgery. This includes men going into surgeries to treat prostate cancer or prostatic hyperplasia (BPH- transurethral resection of the prostate) or radical prostatectomy. The surgical procedures lead to reduced bladder resistance, which may result in urinary incontinence.
This is because of the anatomical changes after the procedures that may affect the outlet of the bladder. Therefore, Kegel exercises are important as they help in strengthening the sphincter and the pelvic floor after the surgeries.
How Can I Make Kegel Exercises a Habit?
Just like other exercises, Kegel exercises for men are more useful if you do them regularly. Here are the tips to help you get into the rhythm of carrying out the pelvic floor muscle exercises:
It is advisable to do your Kegel exercises at the same time each day. This allows your body to adapt to the routine quickly. You can perform them the first thing in the morning while doing other activities like brushing teeth, urinating, and while watching TV.
Think about the Benefits
Thinking of the benefits of performing Kegel exercises like managing urinary incontinence or sexual health can be an excellent source of motivation.
Focus on the Progress
Maintaining your focus on the progress of the exercises like observing when urinary incontinence problem is improving can help you make Kegel exercises a habit. This is because with the time you will notice that you are having fewer leaks or are leaking less, which will encourage you to put more effort to achieve the full desired results.
What to Do When You Are Having Trouble Doing Kegel Exercises?
It is advisable to seek help without feeling embarrassed if you are having any trouble doing your pelvic floor muscle exercises. Consulting your doctor or other health practitioners can help in learning how to locate the right muscles and how to carry out the exercises to strengthen your muscles.
You can also include biofeedback training as it can sometimes be of great help. During Biofeedback sessions, the doctor or health practitioner inserts a small probe into the rectum. The probe helps in monitoring and measuring the activity of your pelvic floor muscles as you contract and relax them. However, research indicates that biofeedback training is ideal for overcoming fecal incontinence.
Can a Man with a Catheter Do Kegel Exercises?
You should not do Kegel exercises if you have a catheter in your penis. If you do not know what a catheter is, a thin tube is placed in your body to help in draining urine from your bladder through your penis. However, you can start on your pelvic floor muscle exercises by following the instructions discussed above once the catheter is removed from your penis.
This is even recommended by many doctors as you may experience some urine incontinence or leakage once a catheter is taken out of your penis, especially when you cough, lift something, sneeze or stand up. However, you will be required to use urine incontinence pads first while doing Kegel exercises to strengthen your sphincter muscles as this will curb urine leakage sooner.
Therefore, if you experience urinary incontinence when you laugh, cough, sneeze, stand up or lift something then Kegel exercises are ideal for you, as it will help in preventing your bladder from leaking urine.
Are There Different Types of Kegel Exercises?
There different types of Kegel exercise though the target is still on the same muscles. Each type of Kegel involves training the pelvic floor muscles in different ways. These include:
These include contracting and relaxing your muscles for a given time before repeating the same.
Squeezes or Quick Pumps
These are Kegel exercises that involve squeezing or contracting your muscles fast and then releasing them. You can then do several sets in quick succession for better results.
Finally, reverse Kegel exercises requires you to relax your pelvic floor muscles instead of contracting them actively. This brings about a pushing feeling that you experience when squeezing out the last drops of urine after urinating.
When do I do Kegel exercises During Sex?
Kegel exercises offer an easy way to overcome premature ejaculation. Usually, you should change rhythm or positions when you start feeling too aroused or reaching a point of ejaculation to prevent premature ejaculation.
However, if your arousal takes you by surprise or you fail to take action on time, then you will need to do a Kegel squeeze to prevent ejaculation. You can then rest or change your position to help you recover and continue with your performance. Therefore, Kegel exercises cannot be used as a single way to overcome premature ejaculation.
Finally, it is advisable to try to relax pelvic floor muscles during sex and only perform a squeeze Kegel when you feel too aroused to enable you last longer. This explains why most recommend that balance your daily Kegel exercises with general relaxation and reverses Kegel exercises. The exercises play a role a vital role in helping you develop a balanced control of pelvic floor muscles.
What are the Safety Tips that you Should Consider When Performing Kegel exercises?
Kegel exercises are usually safe and comfortable to perform if you follow the instructions correctly. Here are some of the safety tips that you should include ensuring that you remain comfortable after every Kegel exercise session:
- You should allow your muscles to recover by taking some time off once you start feeling tense or sore while performing or after performing Kegel exercises.
- You should also stop doing your Kegel exercises if you realize that they are causing any complications such as a problem in achieving or maintaining an erection.
- Avoid holding your squeeze too tight to avoid creating a muscle strain. Instead, you should perform a regular squeeze that is tight enough to act on Kegel muscles. This is because holding the squeeze too tight requires relentless efforts and leaves you feeling uncomfortable.
- Finally, remember to relax the muscles between the sets always to allow them to recover. This plays a key role in ensuring a balance of pelvic floor muscles. Therefore, the aim of relaxing muscles between the sets is not purely crucial in strengthening muscles but ensuring that you can get a balance of tone, strength, and control of your muscles.
What are Reverse and Advanced Kegel exercises?
Reverse Kegel exercises are a new concept, but they are possibly more critical to learn although there is less scientific information about them. The basis of these Kegel exercises is keeping the pelvic floor muscles relaxed during sex. However, Kegel exercises are hard to master than regular Kegel exercises but are much easier if you do them during sex to help in managing your arousal level to curb premature ejaculation.
On the other hand, advanced Kegel exercises involve working on isolating pelvic floor muscles to enhance your control over them. However, in my own opinion, I do not see a great need to focus so much on mastering how to isolate the pelvic muscles. This is because performing your Kegel holds with the same muscles that control urine flow is enough to get you the desired results.
Can Kegel Exercises Curb Urine Leakage Problem?
In most cases, men take about 9 to 12 months to overcome urine incontinence (leakage) that results from their surgery. However, different studies have shown that regular exercises can help reduce urine leakage though each man has his healing time. Therefore, you should not get frustrated or lose hope if you develop a urinary incontinence problem.
If you commit yourself to perform Kegel exercises on a daily basis, you will get encouraging results. This could experience significant improvement or help in managing your urine incontinence condition to prevent it from getting worse. However, this will require you to continue performing your Kegel exercises on a daily basis to strengthen your pelvic floor muscles.
It is advisable to inquire about how to do the Kegel exercise or if you have any concerns or questions about urine incontinence. Besides, you can also consult your doctor to understand other procedures that can help in managing urine leakage.
How Does One Know When Targeting the Right Muscles?
Identifying PC or BC muscle for Kegel exercises is not easy to do as compared to flexing biceps or Pecs. This is because contracting or relaxing your muscles is not something that can be done in front of a mirror. Besides, there are few visible results that can help you know when you are targeting these muscles.
However, the easiest way to help you understand when you are using these muscles is to identify if you are using the same muscles that you use to stop yourself from urinating in the midstream.
Therefore, you can try to squeeze the muscles at the base of the penis mentally when next time you go to the toilet to stop the flow of urine. If you can stop or reduce the flow of urine, then you can locate and use the right muscles.
You can also research other ways of ensuring that you can locate and use the right muscles for your Kegel exercises. Targeting the right muscles provides that you can get the desired results.
Does Kegel exercises Help Men Become Multi-Orgasmic?
Different studies have shown that performing Kegel exercises regularly helps men get more intense orgasms and even multiple of them. This is because Kegel exercises help in strengthening the pelvic floor muscles, which enables you to have control of ejaculation. However, these will require you to perform several hold tight Kegel exercises that include sets of 10 seconds each. Here are some of the useful approaches you can take in delaying ejaculation:
- Try to Perform a Kegel before you reach the Point of Ejaculation
This involves trying to perform a Kegel before the point when the semen begins to flow through the penis because at this level of ejaculation is inevitable.
- Try to hold contractions for about 10 seconds or even more
- Finally, release the Kegel once the urge to ejaculate clears off
Performing Kegel exercises to ensure that your pelvic floor muscles have the strength to overcome the pressure of premature ejaculation is not easy but focusing on the benefit. This might take you a few weeks or months to achieve, but if you follow the instructions keenly, you can get the desired results. The learning process will require a lot of practice and patient and a lot of trying to perfect.
Can I Over train with Kegel Exercises?
Kegel exercises for men pose a higher risk of overtraining. However, as with all penis exercises doing so is not a wise idea. However, with the urge to get faster results you may be tempted to overtrain as much as you possibly can manage but doing this is counterproductive.
Overtraining can cause your muscles to get too sore or injuries just like what happens when bodybuilders overwork their muscles.
This makes it hard for you to continue with your Kegel exercises to get the desired results. However, you can manage to prevent injuries or protect your muscles from getting too sore by learning to listen to your body.
This enables you to allow time enough time to recover and heal from the previous Kegel session. Therefore, it is advisable to progress slowly to ensure that you can reap all the benefits of Kegel exercises without any complications or discomfort.
What is the Effect of the Aging Process on your Pelvic Floor Muscles over Time?
The PC muscles are usually taut and firm when you are young. However, these muscles may weaken and stretch as you age. Besides, pregnancy or giving birth or post-surgical procedures for prostate cancer, bowel or bladder problems can also cause the muscles to become too weak or loose.
Weakening or loosening of the pelvic muscles affects your ability to control your bladder and your sex life. Fortunately, you can strengthen your PC muscles with regular Kegel exercises as you can enhance other muscles through workouts.
Can I Depend on Kegel Exercises to Improve My Sex Life?
Several studies reveal that Kegel exercises offer significant benefits that help in improving sexual health for both men and women. According to study reports published in International Urogynecology Journal, pelvic floor muscle is linked to enhanced sexual performance in women.
On the other hand, Sexual Medicine Reviews reveal that Kegel exercises can help in overcoming the symptoms that are linked to sexual dysfunction in men. These include improving ejaculation control, the intensity of orgasm, and erectile dysfunction, especially in men with chronic pelvic pain syndrome or prostatitis.
Why Should I Perform Kegel Exercises?
Many doctors and other health practitioners recommend regular Kegel exercises possibly on a daily basis. This is because Kegel exercises are not only crucial in strengthening and toning your pelvic muscles. Moreover, pelvic floor muscle exercises help in eliminating or reducing inflammation of the prostate that results from other causes apart from bacterial infections or cancer. This explains why Kegel exercises are beneficial to men with premature ejaculation or erectile dysfunction.
Regular Kegel exercises help in overcoming urinary symptoms in about three to six weeks. Moreover, the exercise can also enhance erectile dysfunction within three months.
How do I Know When am Overdoing My Kegel Exercises?
Kegel exercises offer several significant benefits to both men and women. However, you are likely to overdo Kegel exercises as you strain to get quick results, which can cause more harm than good. Here are the few signs to tell that can tell you when you are overdoing your Kegel exercises:
1. Experiencing sore muscles or signs of injuries after your Kegel exercises
2. Holding your pelvic muscle’s contraction for longer than the recommended time,10 seconds. Most doctors and health providers warn against holding on to muscle contraction or tightening your PC muscles too much.
3. If you found yourself, involving other muscles such as the abdomen, buttocks, or thigh muscles. This could be a sign that you are unable to locate your pelvic floor muscles and therefore you are likely to overdo the exercises while trying to get improved results.
4. You fail to notice any improvement in your fecal incontinence or urinary incontinence problems after months of Kegel exercises. This is because overdoing might be counterproductive as said earlier. This is because overdoing this routine exercise can damage the bladder or sphincter muscles
5. If you are performing your Kegel more than three times a day, which is the recommended number of times that you should complete your pelvic floor muscle exercises.
Overall, Kegel exercises for men offer a great way to address urinary, fecal incontinence and improving male sexual health. This requires you patient and consistent before you can enjoy these benefits.
However, it is also important to understand that the effectiveness of the approach in delivering results depends on your ability to locate the right muscles and doing the exercise correctly.
Kegel exercises for men are beneficial to men with erectile dysfunction or ejaculation problems but most importantly are recommended to men who develop incontinence problems after surgeries.
However, it is good to remember to listen to your body and allow your pelvic muscles enough to recuperate to ensure that you enjoy all the benefits of Kegel exercises.
Along with the exercises if you believe in taking supplements we would suggest you to check Prostate Revive review. This supplement is not meant to cure any prostate problems but will definitely help reduce some prostate health problems.
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