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.
Keep focused
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.
Comments
Share your thoughts
Be the first to let Hello Doctor know your thoughts!
Join Us or Log In to join the discussion