Although Kegel exercises for men are not as well known as their application in pregnant women during pregnancy, in reality, anyone can do them. Those for men are no different than those for women. And they offer the same kind of benefits.
Kegel exercises are used to exercise the pelvic floor. This is very helpful in preventing urinary and faecal incontinence problems. Even in cases where the problem already exists, to try to alleviate it or, at least, stop its development. Also, they can promote sex life.
Benefits of performing Kegel exercises for men
Kegel exercises are very useful for men. There are many benefits to strengthening the pelvic floor muscles. On one side, the muscles of the pelvic floor area are toned, which helps prevent incontinence problems or improve this condition, if applicable.
They can be particularly interesting for men before and after surgical removal of the prostate. Also in case of diabetes and overactive bladder. In these situations there is usually a weakening of the pelvic floor muscles, so anything that is done to strengthen it will be very helpful.
Moreover, Kegel exercises work on the muscles involved in sexual intercourse. For men, they can help heal erectile dysfunction and prevent premature ejaculation. They also achieve greater intensity of orgasms.
How to identify the pelvic floor muscles?
Identifying your pelvic floor muscles is critical to performing Kegel exercises correctly. This is very simple; you just have to stop urinating and tighten the muscles used to prevent gas from being expelled.
With this simple maneuver they will be able to detect the tissues involved. Also, if by doing so they notice that they can barely contain urination, they will have a clear view of the need for training in that region.
Once the pelvic floor muscles have been identified, exercises can be performed in any position. However, the simplest thing is to specify them lying down.
How are Kegel exercises performed?
Kegel exercises are very easy to do and They do not require any type of equipment or tool to make them. Several short sessions a day offer Great results.
Once the man has located the pelvic floor musculature, you have to squeeze (imitating the gesture you would do to contain urine and gas) for a few seconds (up to 5) and relax. This is already a Kegel exercise. The ideal is to do between 10 and 20 repetitions up to three or four times a day.
Furthermore, it is important to breathe normally, avoiding holding your breath. It’s also crucial to squeeze hard, imagining the muscle is lifted. Avoid mobilizing the muscles of the buttocks, thighs or stomach.
Can this practice improve my sex life?
One of the great benefits of Kegel exercises is that they can significantly improve sex life, Both men and women. Also, they help in some male sexual dysfunction issues.
In this sense the a study suggests that Kegel exercises for men improve erectile function, ejaculation control and orgasm intensity. In the case of this study, men with chronic prostatitis and chronic pelvic pain syndrome were most at an advantage.
It is agreed to recommend Kegel exercises for men with erectile dysfunction problems. The reason is that they strengthen the bulbocavernosus muscle, which allows the penis to fill with blood during an erection, pump during ejaculation, and empty the urethra after urination.
It must be done regularly
Both as a prevention and as a remedy, Kegel exercises have many benefits for the men who perform them regularly. Given the simplicity of its execution and the little time required, it is worth it.
By combining them with any other established routine (like brushing your teeth), it’s easy to introduce them into your daily routine. Thus, they help not only improve sphincter control but also strengthen erectile function and prevent premature ejaculation. These are three common problems among the male population starting from the third age.
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