Should Men Do Kegel Exercises?
If you’ve heard about Kegel exercises during casual conversations, you probably think they’re for women. Bzzzt. False. Men who do Kegels can experience better bladder, bowel, and sexual function.
Research studies show that these exercises can help improve a range of sexual issues by strengthening your pelvic floor muscles. If you’d like to last longer and increase staying power, you can try Kegel exercises before more expensive or invasive options.
How Do Kegel Exercises Work?
Kegel exercises help strengthen muscles which are commonly referred to as pelvic floor muscles or pubococcygeal (PC) muscles. Men and women have PC muscles that support pelvic organs such as the bladder, bowel, and urethra. These muscles provide organ stability, reinforce bladder control, and influence sexual function.
Young individuals have strong PC muscles that ensure optimal bladder and sexual function, but as you get older, these muscles can stretch and weaken. Certain health issues can also lead to weak PC muscles. Thankfully, Kegel exercises can strengthen your PC muscles the same way regular workouts can boost arm, leg or back strength.
Where are these PC muscles?
How do you get started? The first thing to do is find the right muscles. To do so, you'll need to locate your PC or pelvic floor muscles. The next time you need to pee, try stopping mid-stream. Alternatively, squeeze the muscles around your anus like you’re holding in a fart. Both of these actions involve your PC muscles. Now that you know which muscles to engage, you can start doing Kegel exercises anywhere at any time without anyone noticing (hopefully!).
Note: It is important to remember not to tighten your abdominal, thigh, or buttocks muscles as this engages the wrong muscles. In addition, make sure you do not hold your breath while doing Kegels as this may cause you to unintentionally tighten your abdominal muscles.
Practice Makes Perfect
As with any type of exercise, practice makes perfect and once you begin to feel comfortable doing Kegels, repetition is the key to improving sexual health. To perfect your Kegel technique, you may want to start by lying down on the floor or on your bed. Next, gently tighten and hold your PC muscles in this position for about three seconds, and then relax.
Aim for 10 reps at least three times a day. After a few days, gradually increase the number of seconds that you tighten your PC muscles. As the muscles in your pelvic region become stronger, you can try doing Kegels while standing, sitting, or even walking. Making Kegel exercises part of your daily routine can be easy if you combine them with your normal activities.
For example, you can do your first set of Kegels in the morning shortly after waking up by squeezing your pelvic floor muscles at the end of your morning pee. This also helps empty the bladder completely. If the next part of your routine is brushing your teeth, that would be a good time to do a second set. You can even tighten your pelvic floor muscles before you cough, sneeze, or lift a heavy object.
The trick to incorporating Kegel exercises into your regular routine is to do them as often as you can throughout your day. This practice can lead to stronger PC muscles, heightened bladder control, improved erectile function, and better staying power in a few weeks or months.
Specific Kegels That Help You Last Longer
The following examples are specific types of Kegel exercises that aim at strengthening pelvic floor muscles:
- Step 1 – Start by lying down on the floor flat on your back. Keep your hands flat and bend your knees upwards, making sure to remain comfortable.
- Step 2 – Tighten your PC muscles and hold this position for about six seconds, and then release.
- Step 3 – Next, squeeze the muscles in your anus as if you are trying to prevent a big old fart or stop a load mid-dump. Hold for another six seconds and then release.
- Repeat steps 2 and 3, at least eight times, and aim for three or more sets each day.
- Step 1 – Lie on the floor facing the side and place a pillow between your legs. Position the pillow near the knees to ensure that it keeps the legs apart.
- Step 2 – Squeeze your legs together and hold this position for six seconds and then release.
- Step 3 – Repeat this exercise about 10 times and try to do at least three sets each day.
- Step 1 – Start by sitting comfortably in a chair.
- Step 2 – Tighten your PC muscles as if you’re trying to stop peeing. Hold this position for six seconds and then release.
- Step 3 – Repeat this exercise eight to 10 times and try to do about five sets daily.
Each of these Kegel exercises can easily be incorporated into your daily routine. Chair squeezes are especially easy to perform while sitting at work, at home, or in the car.
Stick With It
For some men, strengthening the pelvic floor by doing Kegel exercises regularly can help them last longer and even enhance intensity. This also means that with practice, Kegel exercises can become a routine activity that provides long-term benefits for your physical, mental, and sexual health.
You play like you practice, so make sure all your muscles are getting the workouts they need. And if you want to bring a little extra energy to your game-winning performances, check out Natural Fuel For Men.