Kegel exercises are named after Dr. Arnold Kegel, who developed them in the 1940s to help women strengthen their pelvic floor muscles after childbirth. Although they were initially developed for women, men can benefit from them, too.
Your pelvic floor muscles support your bladder and bowel and affect your sexual function. When those muscles are weak, you may experience urinary or fecal incontinence, erectile dysfunction, or premature ejaculation.
This article will provide you with a guide to 7 Kegel exercises for men that can help you strengthen your pelvic floor muscles. You’ll learn how to do them correctly, how often to do them, and how to work them into your daily routine.
Doing Kegels can help you improve your bladder and bowel control, enhance your sexual function, and even improve your core stability. Read on to find out how.
Understanding the Pelvic Floor Muscles
Before you can get started with Kegel exercises, it’s important to understand what your pelvic floor muscles are and what they do.
Identifying the Pelvic Floor Muscles
So, how do you find these mysterious muscles? One way is to try to stop your urine flow midstream. (Note: This is just for identification purposes and shouldn’t be done regularly.) If you can successfully stop the flow, you’ve engaged your pelvic floor muscles.
Another way to think about it is to focus on contracting the muscles around the base of your penis and anus. It’s like you’re trying to prevent gas from escaping or drawing your penis inward.
Correctly identifying these muscles is key. If you’re using the wrong muscles, you won’t get the benefits of Kegel exercises and could even strain yourself.
Functions of the Pelvic Floor
The pelvic floor muscles play a vital role in several bodily functions. They support the bladder, bowel, and rectum, acting like a sling to hold these organs in place. They also control urination and bowel movements, allowing you to start and stop the flow when you need to.
In addition, the pelvic floor muscles contribute to sexual function, including erections and ejaculations.
When the pelvic floor muscles are weak, it can lead to problems like:
- Urinary incontinence (leaking urine)
- Fecal incontinence (leaking stool)
- Erectile dysfunction (difficulty getting or maintaining an erection)
Why Should Men Do Kegel Exercises?
Kegel exercises aren’t just for women. Here’s why men should consider incorporating them into their routine:
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Improved Bladder Control
Strengthening your pelvic floor muscles helps you avoid leaks and reduces the urge to go constantly. Doctors often recommend Kegels for men with overactive bladders.
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Enhanced Sexual Function
Kegels can improve erectile function and give you better control over ejaculation, and some men find that incorporating male arousal meditations can further boost libido and reduce stress related to sexual performance. Some men also report more intense orgasms as a result of a stronger pelvic floor.
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Increased Core Stability
Your pelvic floor muscles play a surprisingly large role in your overall core strength and stability. A strong core can improve your posture and help alleviate back pain.
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Post-Prostatectomy Recovery
If you’ve had prostate surgery, Kegel exercises can make a big difference in regaining bladder control.
How to Do Kegel Exercises Correctly
Here’s the right way to do a Kegel:
- Starting Position: You can do Kegels lying down, sitting, or standing. Pick whichever position is most comfortable for you and allows you to focus on engaging the right muscles.
- Contract and Relax: Squeeze your pelvic floor muscles for 2-3 seconds, then relax them completely for a full 10 seconds between each squeeze. It’s important to isolate those pelvic floor muscles; try not to clench your abs, butt, or thighs.
- Breathing: Breathe normally throughout the exercise. Don’t hold your breath, because that can increase pressure in your abdomen.
- Sets and Repetitions: Start with 2-3 sets of 10-15 repetitions each day. As your muscles get stronger, you can slowly increase the number of repetitions and sets.
7 Kegel Exercises for Men
Pelvic floor exercises, also known as Kegels, aren’t just for women. Men can benefit from them too! Here are seven different Kegel exercises you can try to strengthen your pelvic floor muscles, and some may choose to explore options like Kegel balls for enhanced effectiveness.
Quick Flick Kegels
- Description: This exercise involves rapidly contracting and relaxing your pelvic floor muscles.
- Instructions: Perform 10 quick contractions, then rest for 10 seconds. Repeat this for 2-3 sets.
- Benefit: Quick Flick Kegels improve your responsiveness and control of your pelvic floor muscles. Think of it as a way to “wake up” those muscles!
Heel Slides
- Description: This one engages your core along with your pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Slide one heel away from your body, keeping your knee slightly bent. Engage your pelvic floor as you slide your heel back to the starting position.
- Instructions: Perform 10 heel slides per leg.
- Benefit: This exercise strengthens your pelvic floor while simultaneously engaging your lower abdominal muscles, giving you a double whammy of core work.
Marches (Toe Taps)
- Description: Lie on your back with your knees bent and feet flat on the floor. Engage your pelvic floor and slowly lift one knee towards your chest, tapping your toes back down.
- Instructions: Perform 12-20 marches per leg.
- Benefit: Marches, or toe taps, improve your pelvic floor stability and coordination. It’s a controlled movement that requires you to maintain pelvic floor engagement.
Happy Baby Pose (Modified)
- Description: This is a relaxation exercise. Lie on your back, bring your knees towards your chest, and hold the outside of your feet (or ankles/shins if you’re not that flexible). Gently pull your knees down towards the floor, widening your stance. Focus on relaxing your pelvic floor in this position.
- Instructions: Hold the pose for 30-60 seconds, breathing deeply.
- Benefit: The Happy Baby pose stretches and relaxes the pelvic floor muscles. This is important for both hypotonic (weak) and hypertonic (too tight) pelvic floors. Releasing tension is just as important as building strength.
Diaphragmatic Breathing
- Description: This isn’t directly a Kegel exercise, but it supports pelvic floor function. Lie on your back with one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth, drawing your abdomen in.
- Instructions: Inhale for 2-3 seconds, exhale for 4-6 seconds. Repeat for 5-10 minutes.
- Benefit: Diaphragmatic breathing promotes relaxation and improves pelvic floor muscle function by coordinating breathing with muscle engagement. It helps you connect to your core and pelvic floor.
The Elevator
- Description: Imagine your pelvic floor is an elevator. Gently contract the muscles as if lifting the elevator to the first floor, hold for a second, then lift to the second floor, hold, and so on, until you reach the top floor. Then, slowly lower the elevator back down, floor by floor.
- Instructions: Start with 3-5 floors and gradually increase as you get stronger.
- Benefit: The Elevator improves control and coordination of the pelvic floor muscles at different levels of contraction. It’s a great way to build awareness of the different nuances of your pelvic floor.
The Long Hold
- Description: Contract your pelvic floor muscles and hold the contraction for as long as you can, up to 10 seconds.
- Instructions: Rest for 10 seconds between each hold. Repeat 5-10 times.
- Benefit: The Long Hold builds endurance and strength in the pelvic floor muscles. Think of it as weightlifting for your pelvic floor!
Common Mistakes to Avoid When Doing Kegels
Kegels are pretty easy, but people still make mistakes. Here are some to avoid:
- Engaging the wrong muscles: Don’t squeeze your abs, butt, or thighs! Focus only on your pelvic floor muscles.
- Holding your breath: Breathe normally throughout the exercise. Holding your breath increases abdominal pressure, making the exercise less effective.
- Overdoing it: Start slowly. Gradually increase the number of reps and sets. Overexertion leads to muscle fatigue and strain.
- Not relaxing completely: Relax fully between contractions. Incomplete relaxation prevents muscles from fully recovering.
- Inconsistency: Do Kegels regularly for the best results. Consistency is key to strengthening your pelvic floor muscles.
Making Kegels a part of your day
The great thing about Kegels is that you can do them pretty much anywhere, anytime. Here are some tips for fitting them into your day:
- Find pockets of time: Squeeze in some Kegels while you’re driving to work, sitting at your desk, or binging your favorite show.
- Add them to your existing workout: Engage those pelvic floor muscles while you’re doing squats, lunges, or other core exercises to get more bang for your buck.
- Use reminders: Set alarms on your phone or use sticky notes to remind you to do your Kegels. A little nudge can go a long way.
- Turn it into a habit: The more you do Kegels, the easier they’ll become. Soon, they’ll just be a natural part of your daily routine.
Consistency is key, so find what works best for you and stick with it. Your pelvic floor (and your sex life!) will thank you.
When to See a Doctor
While Kegels are generally safe, there are times when you should seek professional medical advice.
- Persistent Pelvic Pain: Don’t ignore ongoing pain in your pelvic area. Get it checked out.
- Trouble with Kegels: If you can’t seem to find or engage the right muscles, a doctor or physical therapist can help.
- Worsening Symptoms: Kegels should improve things. If your symptoms of incontinence or ED are getting worse, talk to your doctor.
- Possible Underlying Conditions: Your symptoms could be caused by something else entirely. A doctor can rule out other medical issues.
- Hypertonic Pelvic Floor: If you think your pelvic floor muscles are too tight, a physical therapist can offer guidance.
Frequently Asked Questions
Will Kegels make me harder?
While Kegel exercises aren’t a magic bullet, they can contribute to firmer erections. By strengthening the pelvic floor muscles, which play a role in blood flow to the penis, you may experience improved erectile function over time. Think of it as supporting the foundation for a stronger, more reliable erection.
Do Kegel exercises help men in bed?
Yes, Kegel exercises can definitely enhance your performance in the bedroom! Stronger pelvic floor muscles can lead to better control over erections, increased stamina, and even more intense orgasms. Plus, some men find they can delay ejaculation with regular Kegel practice.
How do I know if my pelvic floor is weak (male)?
A few telltale signs point to a weak pelvic floor. Do you leak urine when you cough, sneeze, or laugh? Do you struggle to control your bowel movements? Do you experience pain in your lower back, hips, or pelvic area? These could all be indicators of weakened pelvic floor muscles, and these issues may be exacerbated by or contribute to behaviors like porn addiction.
Does holding pee count as a Kegel?
While it might seem like it, intentionally stopping your urine mid-stream isn’t the best way to perform Kegels. Doing this regularly can actually weaken your pelvic floor muscles and even increase your risk of urinary tract infections. It’s better to focus on isolating and squeezing the correct muscles without involving urination.
How many Kegel exercises should a man do a day?
A good starting point is to aim for three sets of 10-15 Kegel exercises per day. Hold each contraction for a few seconds, then relax for a few seconds before repeating. As your muscles get stronger, you can gradually increase the hold time and the number of repetitions.
Final Thoughts
If you’re a man, it may never have occurred to you to do Kegel exercises. But strengthening your pelvic floor muscles can make a big difference in your bladder control, your sexual function, and even the strength of your core.
It’s important to make sure you’re doing them correctly, though. If you’re not sure, ask your doctor or a physical therapist to check your form. And consistency is key: Like any other exercise, you’ll only see results if you do them regularly.
So, why not make Kegels a part of your daily routine? You can do them almost anywhere, anytime. Even a few minutes a day can lead to real improvements in your pelvic floor health over time.
If you’re experiencing any problems with bladder control or sexual function, it’s always a good idea to talk to your doctor. They can help you rule out any underlying medical conditions and give you personalized advice on how to improve your pelvic floor health.