Though originally designed for the use of women, especially after childbirth, men can also use Kegel exercises to improve pelvic strength…and performance.
According to experts, Kegel exercises can help strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The object of this is similar to that of the exercise in women, with weakened pelvic floor, to increase bladder and bowel control and sexual function. The exercises are one of the most effective ways of controlling urinary incontinence naturally.
Who can benefit from Kegel exercises?
Anyone, at any age, who suffers urinary incontinence or leaks urine. While the exercise mainly helps those with stress urinary incontinence, it can also help those with another common type, urge incontinence from overactive bladder. With urge incontinence, you have a sudden urge to urinate and don’t always make it to the bathroom. Men with urinary incontinence problems can do Kegel exercises, too. Studies on men have shown that these exercises improve urinary incontinence that can happen after prostate surgery.
How to Do Kegel Exercises?
The first step in doing Kegel is locating your PC muscle. The PC muscle located from the pubic bone to the tail bone forms the floor of the pelvic cavity. These muscles are attached to the pelvic bone and act like a hammock for your pelvic organs. To try and isolate these muscles try stopping and starting the flow of urine next time you’re urinating. That muscle you feel stopping the urine is the PC muscle.
The basic exercise, which is squeezing your PC muscles as hard as you can, can be done anytime and anywhere. Start by squeezing and holding for a count of 3-5 seconds, then release and relax for 5 seconds. When you release, notice how your muscles feel. The first time you do a kegel exercise see how many times you can do it before you feel your muscles getting tired.
When doing the exercises make sure that it is only the PC muscle that you are clenching. Try to relax your whole body, especially the sphincter, buttocks and thighs, which people often tense without realizing they are. Tensing these muscles during a rep actually diminishes the effectiveness of the exercise. Eventually, with enough practice, you will be able to hold off on coming, extending your sex play for your and your partner’s enjoyment. Being able to hold off ejaculation is an important stepping stone in learning how to have multiple orgasms, so try experimenting once you feel you have a handle on the PC muscle during sex.
When & Where Should I Do Kegel exercises?
The beauty of Kegels is that you can really do them just about anywhere, anytime. No one would know unless you tell them what you are doing. Try doing a few sets of Kegels when you are in your car, sitting at your desk, or watching TV. To be sure you are doing Kegels correctly, ask your doctor or the nurse to describe the proper form. They can also check that you are doing them correctly.
READ: What All Healthy Men Know
Kegel Exercise Routines For Men
1. The PC flutter kegel – requires you to flex and relax your PC muscle. This is a good exercise for endurance and control, as opposed to outright strength. The PC flutter Kegel will not only give you a decent workout of your pubococcygeus or PC muscles, it will also give you rock-solid control of the muscle. You’ll be able to flex it on demand, a great way to stave off premature ejaculation problems. Once you feel ejaculation coming on, flex your PC muscle to stop your orgasm in its tracks – it’s that easy. Do the PC flutter as often as possible during the first few weeks.
2. The Flex and Hold – Requires you to flex and hold your PC muscle then relax. This one takes more willpower than the PC flutter Kegel. By flexing and holding your PC muscle, you’ll be making it stronger. Stronger PC muscle promotes better orgasms and farther semen ejaculations. Try to keep it flexed for ten seconds, full-force flexed, not just partly contracted. Do this at least 3-4 times/day for good results.
3. Flex, Hold, Release…Repeat – The ultimate power Kegel. This one is a combo of the two Kegels above. However, don’t simply ‘flutter’ the muscle on and off – flex and hold it for 2-5 seconds, and release it for 2-3 seconds. Try to get into a rhythm.
4. Chaotic PC Flexing – An advanced technique. Find a rhythm to go with. It could be music or beat. Mix it up. For one segment of your determined rhythm, do the PC Flutter Kegel. Next segment, do the Flex and Hold. Use any rhythm you can find. The important thing is to mix it up constantly. The reason for this technique is to make sure you have complete control of your PC muscle. You need to mix it up–surprise your body. This Kegel technique is probably the most powerful option you have available.
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