Kegel Exercises for Men: A Complete Guide
Kegel Mastery: Kegel exercises are highly beneficial for men who want to strengthen their pelvic muscles. These exercises were originally designed in the 1940s by Dr. Arnold Kegel for women suffering from urinary incontinence, but men can benefit from them as well.
For men, these exercises can improve bladder control, sexual performance, erectile dysfunction, and even premature ejaculation.
This guide will explain everything there is to know about Kegel exercises for men, their benefits, how to perform them, common mistakes, and a complete workout plan.
The pelvic floor muscles are very imperative in supporting the bladder, prostate, and intestines, particularly in men. These muscles are extremely important for:
– Controlling urine flow
– Sexual functions
– Bowels movement
Men are at the risk of dealing with urinary incontinence, erectile dysfunction, and even premature ejaculation when these muscles weaken because of aging, surgery, and even different lifestyle changes. Kegel exercises are one way of strengthening these muscles to prevent or reverse those problems. Read more…
Benefits of Kegel Exercises for Men
1. Reduced Bladder Distress
Kegel workouts assist men who have leakage of urine due to old age, obesity, or even prostate surgery. The pelvic muscles are generally reinforced, which helps with better control over the bladder and lessens the frequency of accidents and urges.
2. Better Sex
Greater muscle tone in the pelvic floor improves penis blood circulation which can lead to stronger erections. Research has shown that men suffering from erectile dysfunction (ED) may benefit from Kegel exercises because they strengthen erections and stamina.
3. Aiding Treats For Premature Ejaculation (PE)
Many men tend to experience issues with premature ejaculation which causes great frustration among them. Kegel exercises provide a treatment for enhancing stamina and control by strengthening the muscles that regulate the ejaculation.
4. Post Prostate Surgery Rehabilitation
Men after prostate surgery have been known to experience urinary incontinence. The Kegel method works great before and after the surgeries as it helps in faster recovery and also in reducing issues of incontinence.
5. Enhanced Bowel Control Absorption Kegel Method
Loosing muscle tone in pelvic regions can oftentimes lead to fecal incontinence. Kegel exercises will eliminate unwanted leakage of bowels by reestablishing control of these muscles. Kegel Mastery
The Steps Kegel Exercises: How To Do Kegel What El For Is This Workout Constructed
Step 1: Find the right muscles to focus on before starting Kegel workouts. You should first figure out what your pelvic muscles are. Here’s how
To enhance the strength of your pelvic floor muscles, attempt to interrupt your urine stream mid-flow while urinating.
Another strategy is to flex the muscles that you use to restrain flatulence.
Once you identify these muscles, try to refrain from practicing Kegels while on the toilet as it might have adverse effects on your bladder in the long run.
Step 2: Perfect the Initial Kegel Activity
To ensure that you get the best out of your Kegel exercise, expand the scope of your basic movements by following these:
1. Find a comfortable bedchamber which can either be in a seated or reclining position.
2. Contract the muscles in your pelvic floor for 3-5 seconds.
3. Let your muscles loose for the same amount of time before repeating the set.
4. Aim to complete 10-15 reps within every session.
5. Strive for 3-4 different sessions a day.
Step 3: Get More Results With These Changes
After getting used to Kegels, try to step it up a notch by getting more intense:
Increase Stake In A Set: Change the hold time from 5 up to 10 seconds for each set.
Get More Reps: Complete 15-20 reps for each set.
Add Modifications: Change positions and do sets while standing, sitting or laying down.
More Effective Kegel Movements for Male Users
1. Quick Flex Kegels
The faster you can squeeze and let go of your pelvic muscles, the better.
Do 10 squeezes without pause for every set. Great for better control during ejaculation.
2. Super Kegels
Squeeze the pelvic muscles and keep the contraction for 10-15 seconds.
Space the workouts throughout the week. Your goal will be to achieve a specific target for every session.
Improves stamina alongside strengthening an erect penis.
3. Resistance Kegel Exercises
Kegel muscle contractions can be paired with the use of a towel, which can be squeezed between the legs for additional resistance.
Allows further advancement to muscle strength.
Things to remember
1. Wrong Muscle Engagement
Do not use the muscles in your abdomen, thigh or buttocks.
Concentrate on pelvic floor muscles only.
2. Breath Control
Never hold your breath when performing Kegel exercises.
Breath comfortably and normally.
3. Excessive Movement
Pushing too many Kegel exercises can lead to muscle soreness or exhaustion.
Follow the prescribed sets and reps.
4. Kegels With Urination
Kegels during urination should not be practiced regularly to prevent bladder cleaning and infection.
Expected Change Over Time?
Being consistent is important for maximum results. Change is usually felt in sexual activity and in controlling the bladder in 4 to 8 weeks. Full effect only after the sustained 3 month period is observed. Kegel Mastery
Develop Kegel Technique For Optimal Results
The Beginner Routine (Weeks 1-2)
10 reps
Rest for 5 seconds in a contraction followed by 5 seconds of rest.
3 times a day.
Intermediate Routine: Weeks 3-6
15 reps
Hold contraction for 7 to 10 seconds, take 5 seconds rest.
3 – 4 times a day.
Advanced Routine: After Week 6
20 reps
In a rest stage, clients should take 5 seconds after a contraction for 10 to 15 seconds.
Alright, so let’s break it down. Aim to do those Kegel exercises about four times a day. And don’t forget to mix in some quick flexes and resistance Kegels too!
A Few Extra Tips for success
1. Stay Consistent You gotta keep at it! Doing your Kegels every single day is key for getting the best results. If you find it hard to remember, setting some reminders on your phone might help.
2. Pair It with a Healthy Lifestyle Eating well and drinking enough water is super important. Oh, and don’t skip out on regular exercise; it all plays a part in keeping your pelvic health in check.
3. Consider Professional Help if You’re Stuck If you’re having trouble figuring out the right technique, it might be a good idea to talk to a physical therapist who knows about pelvic health. Click here
Conclusion
They can really help you out. Wrapping It Up Kegel exercises can be a game changer for guys, helping with bladder control, enhancing sexual performance, and aiding recovery after things like prostate surgery. Kegel Mastery
Stick to the right technique and be consistent, and you should start noticing some positives in just a few weeks. Whether you want to avoid urinary incontinence, boost your erections, or just last a bit longer in bed, adding Kegels to your daily routine can really make a difference for your overall health. Kegel Mastery
