Kegel exercises are exercises you can do to strengthen your pelvic floor muscles. They were initially developed for women to help them regain control over these muscles after giving birth. Dr. Arnold Kegel developed these exercises.
But guess what? Men can benefit from doing Kegels too! Stronger pelvic floor muscles can mean better bladder control, improved sexual function, and a healthier prostate.
Want to learn more? This guide provides a comprehensive look at Kegel exercises for men, including how to do them the right way and what benefits you might expect. If you’re looking for a reference guide you can print out, you might want to search for a “kegel exercises for men pdf“.
Understanding the Male Pelvic Floor
Many of us don’t think too much about our pelvic floor muscles until something goes wrong. But these muscles are important for men’s health and well-being.
Anatomy of the Male Pelvic Floor
Kegel exercises involve specific muscles in the pelvic floor. These include the pubococcygeus, puborectalis, and iliococcygeus. Together, these muscles are known as the pelvic floor muscles (PFM).
The pelvic floor muscles support important functions such as bladder and bowel control, sexual function, and core stability.
Importance of Pelvic Floor Health for Men
A weak pelvic floor can lead to problems such as urinary incontinence, erectile dysfunction, and even fecal incontinence. Yikes!
Thankfully, you can strengthen your pelvic floor with Kegel exercises. These exercises increase blood flow to the area and strengthen the muscles, helping to prevent or improve these conditions.
Benefits of Kegel Exercises for Men
Kegel exercises aren’t just for women! Men can benefit from them, too. When you consistently perform Kegels, you may notice improvements in bladder control, sexual function, and prostate health.
Improved Bladder Control
Do you sometimes leak urine when you cough, sneeze, or laugh? That’s called stress incontinence, and Kegel exercises can help. By strengthening the muscles that control urine flow, Kegels can reduce both urgency and frequency. They may also help with urge incontinence, which is when you have a sudden, strong need to urinate.
Enhanced Sexual Function
A strong pelvic floor is linked to better sexual performance, and some research explores whether red light therapy might also play a role in addressing ED. Kegel exercises can improve erectile function, increase ejaculatory control, and even lead to more intense orgasms. For men struggling with premature ejaculation, Kegels can be a game-changer, providing more control and confidence, while others explore options like climax delay sprays. For some, a tension band kit may be another option to consider.
Support for Prostate Health
If you’ve had prostate surgery, Kegel exercises can speed up the recovery of bladder control and reduce urinary leakage. Some men with prostatitis (inflammation of the prostate gland) may also find relief with regular Kegel exercises. Always check with your doctor about whether Kegels may be right for you.
How to Perform Kegel Exercises Correctly
Like any exercise, it’s important to do Kegels correctly to get the most benefit and avoid injury.
Identifying the Pelvic Floor Muscles
First, you need to locate the right muscles. A common tip is to try to stop your urine flow mid-stream. Don’t do this regularly, as it can be bad for your bladder, but it’s a good way to identify the muscles you’re aiming to work.
Another way to find them is to imagine you’re trying to stop yourself from passing gas. The muscles you’d squeeze are your pelvic floor muscles.
It’s super important to isolate these muscles. You don’t want to be squeezing your abs, legs, or butt while you’re doing Kegels. Only focus on the pelvic floor.
Proper Kegel Exercise Technique
Okay, so how do you actually do a Kegel? It’s pretty simple:
- Contract (squeeze) your pelvic floor muscles.
- Hold the contraction for a few seconds. Start with 3-5 seconds.
- Relax for a few seconds. Give those muscles a break!
And don’t forget to breathe! Breathe deeply and evenly while you’re holding the contraction. Don’t hold your breath.
Kegel Exercise Routine and Progression
If you’re just starting out, try this routine:
- Do 10-15 repetitions of the Kegel exercise.
- Repeat this 3 times per day.
As you get stronger, you can gradually increase the hold time and the number of repetitions. You can also try different variations of Kegels, like quick flicks (short, fast contractions) or long holds (holding the contraction for as long as you can).
Common Kegel Mistakes (and How to Fix Them)
Even though Kegels are simple, it’s easy to mess them up! Here are some common mistakes and how to make sure you’re doing them right:
- Using the wrong muscles. It’s important to isolate your pelvic floor muscles. Don’t squeeze your abs, thighs, or butt. One trick is to imagine you’re trying to stop yourself from passing gas. Those are the muscles you want to focus on!
- Holding your breath. Breathe normally during the exercises. Don’t hold your breath!
- Overdoing it. Start slowly. You don’t have to be a Kegel master on day one. Gradually increase the intensity and how long you hold each squeeze. Don’t strain or push too hard.
- Doing Kegels while urinating. While it might seem like a good way to identify your pelvic floor muscles, regularly stopping and starting your urine stream can lead to incomplete bladder emptying and urinary tract infections. So, don’t do it!
Fitting Kegel Exercises Into Your Day
The beauty of Kegel exercises is that you can do them pretty much anywhere, anytime. Here are some ideas to get you started:
- During your commute: Squeeze those muscles while you’re stuck in traffic or riding the train.
- At your desk: No one will know you’re working out your pelvic floor while you’re typing away.
- While watching TV: Turn those commercial breaks into Kegel breaks.
Consistency is key. Make Kegels a regular habit, like brushing your teeth. Also, keep in mind that other lifestyle factors play a role in pelvic floor health. Maintaining a healthy weight, avoiding constipation, and staying well-hydrated can all contribute to a stronger pelvic floor.
Frequently Asked Questions
Which is better: Kegel or reverse Kegel?
It’s not really a question of “better.” Both Kegel exercises and reverse Kegel exercises target the pelvic floor muscles, but in different ways. Kegels involve contracting the muscles to strengthen them, while reverse Kegels focus on relaxing those same muscles. Ideally, you’d incorporate both into your routine for a balanced approach to pelvic floor health.
Do male Kegel exercises really work?
Yes, male Kegel exercises can absolutely work! When performed correctly and consistently, they can improve bladder control, enhance sexual function (including helping with erectile dysfunction and premature ejaculation), and even contribute to better prostate health.
What is the upper body stretch that stops bladder leakage?
I am not aware of any specific upper body stretch that directly stops bladder leakage. Kegel exercises are generally a more direct and effective method.
Can a guy feel when you Kegel?
Potentially, yes. When a woman performs Kegel exercises during sexual activity, a man might be able to feel the contractions of her pelvic floor muscles. However, it’s not a guarantee, and the sensation can vary depending on individual sensitivity and technique.
Can you overdo male Kegels?
Yes, it’s possible to overdo male Kegels. Overdoing it can lead to pelvic floor muscles that are too tight, which can cause pain, discomfort, and even contribute to issues like urinary urgency or frequency. Listen to your body and avoid excessive repetitions or holding contractions for too long.
In closing
Kegel exercises offer many benefits for men, including better bladder control, improved sexual function, and a healthier prostate.
Adding these exercises to your daily routine is easy, and you can do them just about anywhere.
If you’re concerned about your pelvic floor health, or if you’re not sure if you’re doing the exercises correctly, be sure to talk to a healthcare professional. They can give you personalized advice and help you make sure you’re getting the most out of your Kegel exercises.