To get the most out of these exercises, focus on contracting only your pelvic floor muscles. Never contract the muscles in your abdomen, thighs, or buttocks. Do not hold your breath when doing this. Just breathe naturally while doing Kegel exercises for men.
Repeat thrice a day
Target at least three sets with 10 repetitions daily. You can do another set of exercises after urinating to help get rid of the remaining drops of urine.
Other important tips
- Stop if your pelvic floor muscles feel tired. You can always repeat the Kegel exercises at a later time.
- Do not contract your stomach, leg, or buttock muscles.
- Every week, gradually lengthen the time you contract your muscles. Slowly go beyond five seconds and rest for 10 seconds.
These exercises are usually pain-free. But if your back or tummy hurts after doing Kegel exercises, you may be exerting too much. You may be relying on the muscles in your abdomen or back, not on your pelvic floor muscles.
If you experience headaches after doing Kegel exercises, you may be tightening the muscles in your chest and holding your breath.
If you are having problems, ask your doctor or health professional. They can guide you on the proper way to do Kegel exercises. They may recommend biofeedback training, which measures and shows the activity on your pelvic floor as you tighten and relax your muscles.
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