Kegel Exercises for Men - Prevent Incontinence and Premature Ejaculation
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Men can also reap the benefits of doing Kegel exercises, which help strengthen pelvic floor muscles. These exercises can be invaluable for men who suffer from urinary incontinence as they can strengthen the muscles that support and hold up the bladder. They can also be useful for men who suffer from premature ejaculation. In this OneHowTo article, we'll explain all about Kegel exercises for males and the associated benefits.
Steps to follow:
The first thing to do when performing Kegel exercises - which can sometimes be quite difficult - is to locate the muscles you need to target. There are two methods of finding them:
- When urinating, try to stop the flow when around half of your bladder is emptied. If you can do this, you are squeezing the right muscles. It should be noted that these muscles are also the ones activated when trying to hold in gas.
- The second method is to look at your penis and try to contract your pelvic floor muscles. If you are targeting the right muscles, the base of the penis should draw in. Additionally, you might feel a slight lift in the scrotum.
In the picture below, you can see the muscles that should be contracted when performing Kegel exercises for men. Understanding the anatomy of these muscles can enhance your awareness and effectiveness in performing the exercises.
At first, you might find it hard to contract your pelvic floor muscles without also contracting your abdominal muscles and buttocks at the same time. If this happens, just relax and start again. Practice makes perfect and, after a while, it should come naturally. On the other hand, try to focus on isolating the pelvic floor muscles by breathing deeply and slowly while practicing.
Now that you have located the muscles, you can get started with the Kegel exercises! Start by contracting them for five seconds. Relax. Repeat again for another five seconds. Repeat ten times in a row and, after relaxing your muscles for two minutes, do another set. As you progress, you might want to increase the number of repetitions or add more sets to your routine.
Aim to do this three times a day. It won't take long - you simply need to stay focused. As your muscles start to strengthen, increase the time you contract your muscles until you can reach 10 seconds. Consistency is key, and gradually increasing the intensity will help you achieve better results over time.
Sitting is the easiest position to perform Kegel exercises for men, although you could also do them standing up or lying down. In this regard, incorporating Kegel exercises into your daily routine, such as while watching TV or commuting, can help ensure you practice them regularly.
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