When it comes to exercising, we frequently concentrate on developing strong muscles in our arms, legs, and core. However, one vital area that is sometimes overlooked is the pelvic floor. Kegel exercises, which originally were created for women, are now becoming popular among men as an efficient technique to improve pelvic health, and increase sexual performance. In this post, we will delve into the topic of Kegel Exercises For Men, exploring its benefits, method, and many uses.

What are Kegel exercises?

Kegel exercises are designed to tighten the muscles in your pelvic floor. These muscles help control the bladder and bowels. It also aids in the maintenance of erections. The pelvic floor muscles, along with other tissues, extend from your tailbone in the back to your pelvic bone in the front. The urethra, which discharges urine (pee), and the rectum, which allows feces (poop) to exit the body, move via the muscles and tissues of the pelvic floor.

What happens before you can do Kegel exercises?

To perform Kegel exercises, you must first identify the muscles that need to be exercised. To perform a proper Kegel Exercises For Men, you must discover and flex three muscles.

The bulbocavernosus (BC) muscle is responsible for pushing blood into the penis as well as removing urine and sperm from the urethra and penis.
The pubococcygeus (PC) muscle is another one. This is the muscle that helps you pee and poop, as well as the one that contracts during orgasm. It is beneficial to your lower organs.
The iliococcygeus (IC) muscle maintains your organs and is in charge for repositioning your anus when you poop.

The BC muscle is the primary one involved in Kegel exercises, with the remaining two muscles doing less work. You can locate this muscle by stopping your urine flow while peeing. You can try to feel your PC muscle by pulling your penis in closer to your body, making it shorter. You can feel as if your scrotum is being dragged upward. You can discover your IC muscle by performing the activity you would take to prevent diarrhea or gas from passing.

How to do Kegel exercises?

It might be difficult to tell if someone is working on the right muscles while doing pelvic floor exercises, especially because these muscles are not visible.

People frequently condition their inner thighs, glutes, or abdominals, making these exercises less helpful for strengthening pelvic floor muscles. The first step is to ensure that the Kegel Exercises For Men are targeting the correct muscles. This can be accomplished by:

imagining themselves attempting to stop passing urine in the middle of the stream
imagining themselves grasping and straining upwards to stop the wind

To see improvements, a person must constantly perform Kegel Exercises For Men for weeks or even months. They can be performed while standing, sitting, or lying down. Starting the workouts lying or sitting down may be a good option.

Kegel exercise instructions vary, however they typically include:
Pushing the pelvic floor muscles up or tightening them
Hold for 3-5 seconds, gradually increasing to 10 seconds with practice.
Slowly relax for the duration of the hold.
Repeat 10 times, or until the muscles exhaust

These are exercises for slow twitch muscles. Following this, a person should practice fast-twitch movements, which are more of a quick flick of the muscles. They are as follows:

Pulling up the pelvic floor muscles
Holding them for around 1 second
Relaxing
Repeat until the muscles are exhausted

Kegel exercises should be performed 3-4 times a day, with repetitions increasing as strength grows, typically up to 20 each time.

When Is the Most Appropriate Time for Men to Perform Kegel Exercises?

The best way to build any muscle in the body is to incorporate exercise into your everyday routine. Kegel Exercises For Men can be done while sitting, walking, or lying down, though laying down or sitting is the best location to start for newbies.

Once you’ve mastered isolating and holding the pelvic muscles, consider incorporating Kegels into regular activities like brushing your teeth or waiting in line.

Kegels are such a subtle workout that you can virtually do them anywhere you want without anyone noticing. Kegels also work the pelvic muscles before and after heavy lifting and coughing or sneezing.

Why are Kegel exercises beneficial for males?

Exercise develops the pelvic floor muscles in the same way that it improves any other muscle. As a result, they can do their duties more effectively and consistently.

Male Kegel exercises may provide the following benefits:

Enhancing bladder and bowel control
Assisting in the control of wind flow
Avoiding pee and stool leakage
Helping in the complete evacuation of the bladder
Help with erections
Aiding in the prevention of premature ejaculation
People with benign prostatic hyperplasia (BPH) and prostatitis might have their prostate health improved by reducing pain and swelling.

Kegel workout tips for getting the most out of them

Here are a few tips for completing Kegel Exercises For Men:

Breathing naturally instead of holding your breath.
Pulling inwards and upwards, tightening the muscles from rear to front
Avoiding squeezing or stretching the buttock, thigh, or abdominal muscles
Not raising your brows, shoulders, or toes
With practice, attempt different positions such as standing or squatting

Pelvic floor strength will develop over time with regular Kegel exercises. If necessary, it should gradually grow simpler to interrupt or hold passing urine, though this should not be part of a normal workout routine. Males who are having trouble identifying their pelvic floor muscles should consult their doctor. Healthcare experts can send patients to a physiotherapist or continence advisor for specialized assistance with these activities.

End Note

Although male Kegel exercises are rarely discussed, they can be beneficial. They may be especially helpful in resolving continence or erectile disorders, as well as difficulties with having and maintaining erections. Males should seek medical care if they have difficulties executing these workouts or if their problems do not resolve.