Kegel exercise, also known as pelvic muscle exercise is discrete exercises which work on the perineal or pubococcygeus muscles. Initially, Kegel exercise was suggested by physicians mainly to their female patients. It was prescribed in order to help females with stress incontinence following childbirth. But, this is not the case any more. Now-a-days, kegel exercise are being suggested to men as well. This is because, both men and women have a pelvic floor, so even men can do Kegel exercises to support the muscles of this area. Kegel exercise for men are being advised in an effort to enhance the following problems and functions in the body:
- Urinary incontinence: Urinary incontinence is the unintentional leakage of urine. In simple words, it means to wee when you don’t mean to. It is the incapability to hold urine in the bladder as voluntary control over the urinary sphincter is either lost or weakened.
- Bowel incontinence: Bowel incontinence is the loss or weakening of bowel control, causing you to pass stool involuntarily. This condition can vary from sometimes leaking a small amount of stool and passing gas, to not being able to manage bowel movements.
- Bladder Function after Prostate Surgery: Bladder is a muscular membranous sac in our abdomen that receives urine from the kidneys and keeps it for excretion. Due to prosate condition and surgery, the functioning of bladder weaken. In such case Kegel exercise can help improve bladder function significantly.
- Sexual Health: Kegel exercise helps improve state of physical, mental and social well-being in relation to sexuality. As it is better to have a positive and reverential approach to sexuality and sexual relationships. Plus, having pleasurable and safe sexual experience which is free of coercion, discrimination and violence, is more satisfying.
What are Pelvic Muscles?
Pelvic muscles are the muscle which provides support to the bladder and bowel and are responsible for sexual function. The pelvic muscles are present between your legs, which run from your pubic bone at the front to the bottom of your spine at the back. They are formed like a sling and hold the pelvic organs which include vagina, uterus, bowel and bladder in place.
Why Kegel Exercise for Men?
Kegel exercise for men are as important as they are for women. It helps men in the following way:
- Kegel exercises for men help strengthen pelvic muscles.
- Kegel exercise for men are recommended after prostate surgery also to improve the function of the bladder.
- Kegel is an ideal way to improve bladder control.
- Kegel exercises are one of the most effective ways of controlling incontinence without medication or surgery.
- These exercises focus on the muscles which help control the flow of urine and the movement of the penis as well.
- The exercises not only help improve the strength of the muscles, but also promote blood flow in the area.
- It improves the sexual performance of the men.
- It helps encourage the flow of blood strong enough to create an erection and helps to maintain it as well.
What you need to do for Kegel Exercises?
- These exercises don’t require the person to lift any weights or buy any expensive machines unlike typical exercise routines.
- Kegel exercises are easy exercises you can do it anytime and anywhere.
- But, you should know how to locate the correct muscles and understand the proper technique.
How to do Kegel exercise for men?
1.) Find the Right Muscles to do Kegel Exercise for Men
- To find your pelvic floor muscles, stop urination in midstream or contract the muscles which keep you from passing gas.
- These functions require your pelvic floor muscles.
- Now you’ve found your pelvic floor muscles, you can do the exercises in any position.
- But doing them lying down at first is the easiest way.
2.) Know Whether You are Doing it Correctly
- You can know whether you are using the correct muscles by standing naked in front of the mirror.
- Stand and try to lift your penis up and down, using only those muscles.
- If you can do this successfully without moving or using any other part of your body, you have learned, how to do it.
- If still you’re not sure whether you’re doing them correctly, consult with your primary care doctor or urologist.
3.) Perfect Your Technique
- Squeeze your pelvic floor muscles; hold this contraction for about 3-5 seconds.
- Then relax for 3 seconds.
- Try it several times in a row.
- When you get used to it and your muscles get stronger, try to do Kegel exercise while standing, sitting or walking.
4.) Maintain Your Focus
- For best and fast results, try to concentrate on tightening only your pelvic floor muscles
- Remember not to flex the muscles in your thighs, abdomen or buttocks.
- Also, avoid holding your breath.
- Breathe freely during the exercises as you do while training in the gym.
- Repeat it 3 times a day.
- Do at least three sets of 10 repetitions each day.
After a few weeks, increase the time until finally you’re contracting the muscles for a slow five or 10 seconds, and do the exercises standing up. It will put more weight on the muscles, enhancing your workout and improving your control.
When to do the Kegel Exercises?
- Include Kegel exercises as part of your daily routine.
- Include a set of Kegel exercises whenever you do a routine task, brushing your teeth, reading, watching TV etc.
- Perform another set after you urinate, to get rid of the last several drops of urine.
- Squeeze your pelvic floor muscles just before and during every activity which puts pressure on your abdomen, such as coughing, sneezing, laughing or heavy lifting.
Kegel Exercises for Improving Sexual Health and Performance?
- Kegel exercises for men can help improve your performance better in bed.
- Once your PC muscle gets strong enough, you can easily control yourself from ejaculating soon.
- To do this, you’ll have to be able to hold a tight Kegel contraction for minimum 10 seconds.
If you can do that easily, try the below mentioned method for delaying ejaculation:
- Kegel right before you reach the “Saturation point” – the point where semen begins moving through your penis and ejaculation is expected.
- Then, hold the contraction for about 10 seconds or even more.
- After the saturation point gets down, release the Kegel.
- The difficult part is making your PC muscle strong enough to withstand the pressure of ejaculating.
- Learning this process, may take a few weeks, months or even years.
- This part requires practice, patience, and a lot of attempts.
- But it is well worth the end result.
What About Over-training with Kegel Exercises for Men?
- During any exercise or even in any other action as well, you don’t want to over train ever.
- It can be tempting to do as much as you possibly can in starting, in hopes of getting results faster. Although, this is usually counterproductive.
- Anything in excess, whether it is good or bad, it causes more harm than good. Kegel exercises for men are quite similar.
Some Tips to Follow While Doing Kegel Exercises
- The most effective exercises are the ones you do daily, so, always be consistent.
- Try to do Kegel exercises at the same time every day.
- Always remember the benefits. If you keep up with Kegel exercises, they will really make a difference in your urinary incontinence.
- Keep a check on your progress. After a certain period of time, you’ll notice your urinary incontinence is enhanced. Maybe you’re having less leaks, or are leaking fewer.
- Remember not to make a habit of using Kegel exercises to start and stop your urine flow. According to some doctors, this can cause a bladder infection.
- Be patient and listen to your body. Give your body time to heal and recover.
- Progress slowly and steadily.
- You’ll will surely get all the rewards Kegels have to offer.