Kegel exercises are a scientifically proven method discovered in the late 1940s by gynecologist Dr. Arnold Kegel as a non-surgical solution to problems caused by weak pelvic floor muscles. Initially developed to help women manage bladder control issues after childbirth, Kegel exercises have since been shown to improve orgasm and sexual performance, proving beneficial for both men and women.
In this article, we’ll explore the benefits of Kegel exercises and explain how to perform them correctly and effectively.
Just like the muscles in your arms or legs, you can also strengthen your pelvic floor muscles. The simplest and most effective way to do this is through Kegel exercises. In the next section, we’ll explain what pelvic floor muscles are and how they function.
Benefits of Kegel Exercises for Men
Kegel exercises help support the bladder and bowel, offering significant relief for urinary and fecal incontinence in men. Moreover, studies have shown they are effective in treating sexual health issues, and many sex therapists and physicians now recommend them as part of treatment plans.
Kegel exercises can help with:
- Erectile dysfunction (ED)
- Premature ejaculation
- Low-orgasmic pleasure or unfulfilling orgasms
You can read our related posts for more in-depth information about ED and premature ejaculation.
What Are Pelvic Floor Muscles?
The main target of Kegel exercises is the pelvic floor muscles. These muscles stretch like a hammock from the pubic bone to the tailbone, supporting the bladder and other pelvic organs.
Functions of the pelvic floor muscles include:
- Controlling urine and feces
- Supporting the bladder
- Maintaining sexual function
- Supporting pelvic organs
- Providing stability to the spine and pelvis
To perform Kegel exercises effectively, you must first locate and engage your pelvic floor muscles.
How to Identify Your Pelvic Floor Muscles
Try these simple techniques to locate your pelvic floor muscles:
1. Stopping Your Urine Flow
Try to stop or slow the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. Practicing this a few times can help you learn which muscles to contract.
Important: This should only be used as a way to identify the muscles—not as an exercise. Repeatedly stopping your urine flow can lead to bladder dysfunction over time.
2. Trying to Hold in Gas
Tightening the anus to hold in gas also activates the pelvic floor muscles. This can help you become more aware of them.
Once you’ve identified the correct muscles, you’re ready to learn how to do Kegel exercises effectively.
How to Perform Kegel Exercises
- Contract your pelvic floor muscles.
- Hold the contraction for 8 seconds.
- Relax the muscles for 5 seconds.
- Repeat this process multiple times in a row.
For beginners, it’s best to start the exercises lying down. As you progress, you can perform Kegels while sitting, standing, walking, or at any time throughout the day.
Things to Consider While Doing Kegel Exercises
- Breathe normally: Don’t hold your breath during the exercise. Inhale and exhale in a relaxed manner.
- Isolate the right muscles: Focus only on your pelvic floor. Your abdominals, thighs, and buttocks should remain relaxed.
- Avoid doing Kegels during urination: As mentioned earlier, this may disrupt the natural reflex of urination and harm bladder function.
- Don’t overdo it: Excessive training can lead to pelvic muscle tension, which may cause discomfort.
- Consistency is key: For the best results, practice the exercises regularly over an extended period.
Track Your Progress with the Kegel Men App
To ensure you’re doing the exercises correctly and effectively, the Kegel Men app offers:
- Guided videos
- Visual and audio instructions
- Progress tracking tools
With the app, you can record your workouts and monitor your development over time.
Discover the Kegel Men app and take control of your pelvic health today.