Kegel exercises are not just for women. Indeed, these easily performed exercises also provide many benefits for men, including stronger pelvic muscles, improved sexual function, more blood flow to the groin, and better bladder control.
Read on for more insight into kegel exercises for men and gain more understanding about the benefits of strengthening the male pelvic muscles.
What are Kegel Exercises?
Kegel exercises are an easy way of strengthening the pelvic floor muscles by gently contracting them for 5-10 seconds and then releasing it in repetition. When performed regularly and properly, Kegels can considerably strengthen and regenerate the pelvic muscles in both males and females.
Benefits of Kegel Exercises for Men
Male pelvic muscles can weaken for many reasons including conditions like diabetes or an overactive bladder, as well as having a Radical Prostatectomy (removal of the prostate), or a general deterioration of the pelvic muscles due to age – all of which can result in incontinence.
Shown to help men recover after prostate surgery, Kegels are also beneficial for men who experience an involuntary dribble after urination, for heightening men’s sexual pleasure, as well as allowing men to experience more intensely felt orgasms.
How do Kegel Exercises Improve Male Incontinence?
Stretching from the tail bone at the back to the pubic bone in the front of the body, the male pelvic floor muscles, first and foremost, act as a support for the bladder and bowel.
Enveloped around the urethra (the opening to the bladder) and the rectum (the opening to the bowel), the pelvic muscles are responsible for keeping both openings closed. Once strengthened, the pelvic muscles can better control the openings to the bladder and bowel, thereby controlling urinary and fecal incontinence.
How do Kegel Exercises Improve Male Sexual Performance?
The male pelvic muscles are vital to encourage blood flow to the penis and maintain erections. This is achieved when the pelvic muscles exert enough pressure on the penile veins to stop blood from leaving the penis, thus allowing men to stay erect for longer.
Being able to control the pelvic muscles on demand also helps men to delay ejaculation. In addition, strong pelvic floor muscles maintain better control over the flow of blood to the groin, which directly affects the intensity of male orgasms.
How to Find your Pelvic Floor Muscles
To perform Kegel exercises correctly, it is first necessary to locate the pelvic muscles and learn how to isolate them. Try these two methods to find your pelvic floor muscles.
The first method is to try stopping your flow mid-way through urinating. The second method, which results in a similar effect, is to squeeze the anus muscles as if you are trying to stop yourself from passing gas. A third method is to imagine that you are attempting to pull your testicles up and into your body.
How to Do Male Kegel Exercises
Now that you know where your pelvic muscles are, start by contracting them and holding for 3-5 seconds, imagining that you are trying to shut off the flow of urine, then release and relax the muscles. This is considered one kegel exercise.
Ideally, to strengthen the pelvic muscles, you want to work your way up to holding 10-20 kegel exercises for five seconds each, at least three times per day. Don’t worry if you can’t hold the muscles for five seconds on the first try, it will get easier the more you practice.
Be careful not to squeeze your abdominals or the muscles in your thighs and buttocks as this takes away from the strengthening of your pelvic muscles. It’s also important not to hold your breath while you squeeze your pelvic muscles. Breathe normally as you hold each Kegel for up to five seconds.
When Is the Best Time for Men to Do Kegel Exercises?
The best practice when trying to strengthen any muscles in the body is to make the exercise part of your daily routine. You can practice Kegel exercises while sitting, walking, or laying down, although laying down or sitting is the easiest place to start for beginners.
Once you get better at isolating and holding the pelvic muscles, try fitting your Kegels into everyday tasks such as while you are brushing your teeth or waiting in a line.
Because Kegels are such a discrete exercise, you can essentially practice them anywhere you want without anyone knowing. Kegels also work the pelvic muscles when done before any heavy lifting, and after any coughing or sneezing.
How Quickly do Kegel Exercises Work?
If you practice 10-20 Kegels three times per day, you will feel the results in a few weeks and even more so within a few months. Like everything in life, the more work you put in, the better your results will be, so keep it up as part of your daily routine for lifelong results.
Conclusion
Weak pelvic floor muscles, incontinence, urine leakage, and declining sexual performance can occur to men of any age, but that doesn’t mean it has to last forever. Strengthening the male pelvic muscles with daily Kegel exercises can provide positive results within months.
Whether down to diabetes, prostate surgery, or an overactive bladder, if you are experiencing any of the above symptoms, don’t give up, consider speaking with your doctor about Kegel exercises.
Are you looking for men's health content? Be sure to check out our dedicated men's health section.
References
Priority Men’s Medical Center – Benefits of Kegels for Men - https://prioritymensmedical.com/blog/benefits-of-kegels-for-men/
UCLA Health – Kegel Exercises for Men – Urology - https://www.uclahealth.org/urology/prostate-cancer/kegel-exercises-for-men
Continence Foundation of Australia – Pelvic Floor Muscles in Men - https://www.continence.org.au/who-it-affects/men/male-pelvic-floor-muscles
Cleveland Clinic – Kegel Exercises for Men - https://my.clevelandclinic.org/health/treatments/22211-kegel-exercises-for-men