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When you hear the term “Kegel exercises,” you might think of them as a practice exclusively for women. However, men can also benefit greatly from performing Kegel exercises. These exercises involve contracting and relaxing the muscles in the pelvic floor, and they can help improve a range of health issues that affect men.
In this article, we’ll explore the benefits of Kegels for guys, including improved bladder control, stronger erections, and enhanced sexual pleasure. We’ll also provide step-by-step instructions on how to perform Kegel exercises correctly, and offer tips on how to incorporate them into your daily routine.
Whether you’re dealing with urinary incontinence, trying to improve your performance, or simply looking for ways to strengthen your pelvic muscles, Kegel exercises can be a valuable addition to your health regimen.
So let’s dive into the world of Kegels and discover the many benefits they have to offer men.
Table of Contents
What Are Kegel Exercises?
Kegels or pelvic floor exercises are the repeated action of contracting and relaxing the pelvic floor muscles to strengthen the bonds that support your bladder.
If you do this regularly, it can aid your urinary continence, sexual issues, and other pelvic-related conditions.
Pelvic muscles are the ones that run from your tailbone at the back of your hip to the pubic bone in front. These muscles support your bladder during urination, bowel movements, and sex in men.
Several reasons why pelvic floor muscles can weaken are:
- Overweight and obesity
- Lack of exercise and over-exercise (usually heavy lifting and intensive body building)
- Faulty bladder
- Straining during bowel movements
What Are The Benefits of Kegel Exercises for Guys?
Like other muscle exercises, Kegels have several benefits to strengthening your pelvic floor muscles and normalizing your bladder functions to promote overall well-being.
Here are some of the advantages of kegels for men:
- Resolve issues with urinary incontinence
Urinary incontinence is a health condition that restricts your control over bladder issues and urine leakage. A study reports how pelvic floor exercises can help manage urinary continence and optimally regain control in urinating.
- Aid in erectile dysfunction and better orgasm sensation
Erectile Dysfunction is often caused by low testosterone levels, obesity, diabetes, irregular blood flow, and hormonal imbalances. A study from BJUI International shows a significant improvement in males’ erectile function after undergoing pelvic exercises.
- Regulates pain and inflammation
Kegel exercises can regulate swelling and prostate pain due to Chronic Prostatitis. This medical condition can be caused by bacterial infection, which increases your prostate size.
The symptoms are difficulty peeing and involuntary peeing. Regular and consistent Kegel exercise can help ease the pain and reduce swelling that can result in painless urination.
- Prevents you climaxing too quickly
Premature climax occurs when men release semen and reach orgasm right after beginning sexual activity. A therapeutic review proved the essential role of pelvic floor muscle exercises in rehabilitating the condition in men to make them last longer during sexual encounters.
- Improve body waste secretion
A daily kegel exercise can significantly improve your bowel movement and control your wind passage. It can also help clean and empty your bladder when urinating.
How Do You Do Kegel Exercises?
How To Do Kegel Exercises?
Identify the muscles:
The first step in performing Kegels is to identify the muscles of the pelvic floor. These are the muscles that you use to stop urinating mid-stream or to prevent passing gas. To do this, tense the muscles in your buttocks and anus, as if you are holding in gas. You should feel the muscles around your anus and perineum (the area between the scrotum and anus) contract.
Once you’ve identified the correct muscles, start by contracting them for a few seconds at a time, then relaxing for the same amount of time. Try to work up to holding the contractions for 5 to 10 seconds at a time.
Do several sets of Kegels each day. For best results, aim to do at least three sets of 10 repetitions per day.
Don’t Overdo It:
It’s important not to overdo Kegels, especially if you’re just starting out. Start with just a few repetitions per set and gradually work your way up.
It’s important to continue breathing normally while doing Kegels. Don’t hold your breath, as this can lead to unnecessary tension in other parts of your body.
Remember, consistency is key when it comes to Kegels. Make them a regular part of your daily routine to experience the full benefits of this simple but effective exercise.
Sample Kegel Exercise Workouts
You can perform this exercise in any body position, whether standing, sitting, or lying down. For better results, lie down so your muscles won’t fight against gravity. And then follow this simple exercise:
- Contract or pull up your pelvic muscles.
- Hold it for 5 seconds, and continue pulling up to 10-12 seconds.
- Slowly withdraw from contracting for 5 seconds.
- Repeat 5-10 times.
Here’s another kegel routine you can try:
- Contract or pull up your pelvic muscles.
- Hold for 1 second.
- Withdraw from contracting and relax for 1 second.
- Repeat 20-30 times.
You can perform both routines one after another and ensure to do these 4-5 times daily. You can also build up your repetitions at least 5 times more each day as you regain your strength. You can also create variations by performing these exercises in different body positions.
How Long Does It Take To See Results From Kegel Exercises?
The results for Kegel exercises depend on the medical condition you have. Still, it generally takes two to six weeks before your bladder, and pelvic muscles feel better.
Try to stop and start your urine discharge daily so you can check for any improvements in the strength of the muscle.
Tips To Make Progress with Kegels
To get the most benefits from Kegel exercises, here are several tips you must remember:
Be patient and stay consistent
Changes don’t happen overnight, and it will probably take time before you’ll recover. Keep persisting and think of Kegel exercise as part of your daily activities, so you won’t get tired counting the days and nights you’ve poured.
Pay attention to the progress
Every morning when you urinate, check whether your underwear is wet or not. It’s one way to check if you’ve fewer leaks. You can also track it every time you urinate or visit the bathroom.
Take advantage of every opportunity
You may not be aware, but you can do kegel exercises even when brushing your teeth! Always keep Kegel in your mind so you can perform it when you have idle moments. Whether after urinating, eating, walking, or reading a book, you have plenty of time to do Kegels. After all, it’ll only take 2-5 mins of your time to perform one set of routines.
FAQs – Benefits of Kegels for Guys
Do Kegels Really Help Men Last Longer?
Kegels can be a useful tool for helping men last longer in bed. The pelvic floor muscles, which are strengthened by Kegel exercises, play a key role in this area.
By improving the strength and endurance of these muscles, men can learn to better control their responses and last longer in bed.
The legitimacy of kegel exercises is yet to be established scientifically for men, but few clinical trials and research have already shown positive results in this area.
To perform Kegels specifically for lasting longer in bed, men should focus on contracting their pelvic floor muscles for a few seconds and then releasing them for a few seconds, repeatedly, for several minutes each day.
It’s important to note that Kegels alone may not be enough to address all cases. Other factors, such as anxiety or relationship issues, may also play a role.
How Many Kegels Should a Man Do Per Day?
Most experts recommend starting with 10 to 20 repetitions of Kegels per day and gradually increasing over time.
For beginners, it’s important to focus on proper form and technique rather than the number of repetitions. This means making sure you’re contracting the correct muscles and holding the contraction for the recommended amount of time (usually 3-5 seconds)
As you become more comfortable with the exercise, you can start to increase the number of repetitions you perform each day. Some experts recommend working up to three sets of 10 to 20 repetitions per day.
It’s also important to note that Kegels are not a one-size-fits-all solution.
Some men may benefit from doing more Kegels per day, while others may find that doing fewer Kegels more frequently throughout the day is more effective.
The best approach is to start slowly and gradually increase the number of Kegels you do per day over time.
Do Kegels Increase Testosterone?
While Kegel exercises can help improve pelvic floor muscle strength and endurance, there is no evidence to suggest that they increase testosterone levels in men.
Testosterone is a hormone that is primarily produced in the testes and is responsible for a range of physiological functions, including muscle growth, bone density, and sex drive.
While Kegels may indirectly contribute to improved sexual function and performance, they do not affect testosterone production or levels in the body.
However, there are other lifestyle factors that can impact testosterone levels, such as exercise, diet, and sleep. Regular exercise, particularly resistance training, has been shown to increase testosterone levels in men.
Additionally, a diet that is high in protein, healthy fats, and micronutrients such as zinc and vitamin D can also support healthy testosterone production.
Overall, while Kegels are not directly linked to testosterone levels, maintaining a healthy lifestyle that includes regular exercise and a balanced diet can help support optimal hormone balance and overall health.