Kegel exercises are not just for women. For men, they can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function.
What's really cool is that Kegel exercises for men can be done privately just about anywhere and anytime - whether you're relaxing on the couch, at work or just driving your car.
The first step is how to locate the corect muscle and to learn the proper technique.
Benefits of Kegel exercises for men
There are many benefits to doing kegel exercises, some of which are -
- Fixing urinary or fecal incontinence
- Dribble following urination
- Fixing premature ejaculation
- Stopping erectile dysfunction
- Builds a healthier prostate
- Improves sex life for you and your partner
How to do Kegel exercises for men
- Find the right muscles
The next time you're urinating, stop your pee mid-flow. The muscles used to stop urinating is your pelvic floor muscles.
You can also practice this in the mirror. If done correctly, then when looking in the mirror, the base of your penis will move closer to your abdomen and your testicles will rise.
- Perfect your technique
With the pelvic floor muscles identified, empty your bladder and lie down. Practice contracting your pelvic floor muscles and holding the contraction for a slow count of three to five seconds - and then relax for the same amount of time.
Try it a few times in a row - but don't overdo it!
Your pelvic floor muscles will eventually get stronger, and you can start trying to do kegel exercises while sitting, standing or walking.
- Maintain your focus
For the best results, focus carefully on tightening only your pelvic floor muscles.
Being careful not to flex the muscles in your abdomen, thighs or buttocks.
Also avoid holding your breath!
And, instead, make sure to breathe freely during the exercises.
When to expect results
If you do your kegel exercises regularly, then you can expect to see results (such as reduced urine leakage) within three to six weeks.
For other results, such as improved erectile function - it may take three months.
Stick with it though, you can do them in and about your normal daily routine and the benefits can be fabulous.
Both for you, and your partner.