Kegel exercises to make pelvic floor muscles stronger are not just for women. Kegel exercises for men, when included as part of daily life, can keep the body healthy in many ways. That is because the pelvic muscles support the bladder and bowel, and influence sexual performance. You can easily learn Kegel exercises for men step by step.
How Do Kegel Exercises Help?
Pelvic floor muscles are a bunch of tissues in the pelvis and work like a sling to support internal organs and intestines. Kegel exercises are seen to benefit most men who underwent removal of the prostate through surgery (radical prostatectomy). This, along with conditions like diabetes and an overactive bladder, can make pelvic floor muscles weak.
Other medical problems where Kegel exercises for men can help are:
- Urinary or fecal incontinence (depending on the cause)
- Dribble after urinating, often after leaving the toilet.
- Pain and swelling of the prostate due to prostatitis and benign hyperplasia (enlargement of the prostate gland)
- Erectile dysfunction (ED). A BJU International study of men aged 20 and above showed that six months of Kegel exercises solved ED problems by 40%.
- Premature ejaculation. A Therapeutic Advances in Urology study done in 2014 showed that 82% of males with lifelong premature ejaculation raised their latency time after 12 weeks of Kegel exercises for men.
- Sexual performance. Dr. Darius A. Paduch, a urologist and male sexual specialist at NewYork-Presbyterian/Weill Cornell Medical Center, says Kegel exercises for men help make erections point further up in males with pointed down penises.
Kegel Exercises for Men Step by Step
Find the correct muscles
To locate your pelvic floor muscles, stop urinating midstream or contract the muscles that prevent you from passing gas. Once you have located your pelvic floor muscles, you can start doing the Kegel exercises for men in any position. First-timers may find it easier to exercise while lying down.
Master the technique
Contract your pelvic floor muscles, hold for three seconds, then let go at the count of three. Do this a few times over. When you feel your muscles getting stronger, try Kegel exercises for men while sitting, standing, and walking.
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.
Kegel Exercises for Men Set
- Begin by contracting your pelvic floor muscles in for 5 seconds. To do this, imagine you are pulling in and raising your genitals. Do not hold your breath. Counting aloud will keep you from doing this.
- Gradually and totally relax your muscles for five seconds.
- Repeat 10 times, at least thrice a day.
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. ou 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.
When Can You Do Kegel Exercises?
These exercises do not require any equipment and may be performed during daily routine activities like while waiting for the traffic light to change, standing in line at the grocery, waiting for the elevator, brushing your teeth, or combing your hair.
Most choose to do Kegel exercises while lying in bed or sitting on a chair. Kegel exercises for men while standing are highly recommended to prevent urinary leakage.
To prevent urinary leakage, you can do Kegel exercises while:
- Going to the restroom
- Heavy lifting
The last four activities apply pressure on your abdomen.
Regularly doing Kegel exercises for men step by step will help make your pelvic floor muscles stronger.
When Can You Expect Results?
If you do the Kegel exercises for men step by step, you can expect reduced urine leakage a few weeks to a few months after. Make Kegel exercises for men a part of your daily activities to enjoy continued benefits.
Like any other muscle, continued use and exercise can help improve bodily functions and wellbeing. Though Kegel exercises for women are highly practiced, Kegel exercises for men are still gaining traction. While other exercises need time, equipment, and commitment, Kegel exercises can be done in just a few minutes while providing numerous benefits.
Learn more about Men’s Health here.
Hello Health Group does not provide medical advice, diagnosis or treatment.