Kegel exercises for men are less known than for women, and yet they are equally important. Every healthy man can benefit from Kegel exercises men But these are especially relevant for those who want to improve their sexual life, avoid stress urinary incontinence, or for prostate surgery, among others. Learn what Kegel exercises for men are for and how to do them correctly.
What are Kegel exercises for men and what are they for?
Kegel exercises for men are a series of physical exercises to strengthen the pelvic floor created by Doctor Kegel. In the case of men, the benefits of doing this type of exercise are that it prevents, improves, and solves different problems.
- Improves prostate health.
- Prevents prolapses.
- They contribute to the optimal and rapid recovery after surgery on the genital or urinary system.
- Strengthens the muscles of the genital system.
- Allows you to enjoy stronger and longer-lasting erections.
- Allows more intense orgasms.
- Prevents urinary incontinence even due to effort due to injuries or other reasons.
- Prevents fecal incontinence.
- Improves the ability to hold urine.
- Allows greater sphincter control.
Issues to consider before doing pelvic floor exercises for men
1. Find the muscles to work
The first step before performing Kegel exercises for men is to locate which pelvic muscles you should work. A simple and effective way is when urinating, to try to stop urination. Without contracting the glutes or abdominals. The muscles you are using to stop urination are pelvic muscles.
You will also locate some of these muscles if during an erection You try to exert pressure similar to that in the previous case. In this situation, you will notice how the reproductive system tenses and hardens for a few moments. This is due to the pelvic muscle action.
2. Know how to do them effectively
When strengthening other types of muscles, technique, and consistency are keys to success. If you are wondering how to do Kegel exercises for men so that you can take advantage of their benefits:
- You must use the appropriate technique. Better to do few and well than many and badly.
- Be constant. Try to dedicate a few minutes daily to strengthening your pelvic muscles. The idea is to do a routine of 10 repetitions of each exercise between one and three times a day. They are short exercises, they will take you little time.
- Although these muscles cannot be seen, they are no less important than others. Its functions are key to health, well-being, and a satisfactory sexual life.
- Allow a few seconds to pass between performing an exercise and repeating it. They will be more effective.
- Don’t do so many repetitions that you feel muscle fatigue and avoid continuing at all times if it hurts.
How to do Kegel exercises
Basic contraction and relaxation exercise
Sit in a comfortable place such as the edge of the bed or a chair with your legs slightly apart and your hands relaxed on your knees. Tilt your upper body forward but keep your back straight at all times.
Contract your pelvic floor as intensely as you can, as if you were trying to stop urination. You should not force it so much that you feel pain.
Maintain the contraction of your pelvic muscles for a few seconds and then relax them. Repeat this exercise 10 to 15 times, resting at least 8 seconds between repetitions.
It is one of the Kegel exercises for men with urinary incontinence but also the basic one to begin strengthening the male pelvic floor. A quick version of this exercise is to voluntarily stop urination several times during urination, at least a second at a time.
Reverse Kegel
This exercise is complementary to the previous one and seeks to consciously relax the pubococcygeus muscle. To do this, maintain the posture of the previous exercise, contract the pelvic floor, and then stop that contraction.
At this point, relax the pubococcygeus muscle as much as possible. To do this, make the necessary effort to urinate. Hold for a second and contract again.
Perform 10 repetitions with an 8-second rest between them.
Basic contraction exercise
Maintain a posture identical to the one at the beginning of the first exercise. Contract your pelvic muscles as if you were preventing yourself from releasing wind or gas. Hold this muscle position for five seconds and relax.
Repeat this exercise between 10 and 15 times but remember to rest 8 seconds between repetitions.
Contraction of the anal muscles
The exercise is similar to the previous one but in this case, the muscle movement must be similar to that performed to avoid defecating. The posture must be the same.
Beam 10 or 15 repetitions with 8 seconds of rest between them.
Reverse Anal Kegel
It is another of the Kegel exercises to include in the routine. The technique is identical to that of the reverse Kegel, only in this case you should not force as if you were going to urinate but as if you were going to urinate. Defecate or expel something from inside your body anally.
Functional Kegel exercises
These are not performed during an exercise routine but during vital moments in which the pelvic muscles are involved. So you can try to stop urination several times when as we already pointed out. And try to ejaculate when ejaculating.
Perform Kegel exercises for men daily to take advantage of their benefits for health, well-being, and a better sex life. It will require you to spend little time.
If you want more information on the subject, do not hesitate to contact us.
Share this content: