Kegel exercise are helpful for both women and men. Originally conceived for women struggling with incontinence after childbirth, Kegel exercises have proven to be just as effective for men. Named for Arnold Kegel. There are plenty of healthy benefits to getting in on a fitness routine, even if you’re currently struggling with health problems. The man who invented them—Kegels—strengthened.
What are Kegel exercises?
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For men, Kegel exercises are the first line of defense against symptoms associated with a weak pelvic floor and/or an overactive bladder. Each exercise is thereby designed to improve the strength of the pelvic floor muscles. These exercises can be performed at pretty much any time of day, and in almost any environment (you can even do them while you’re brushing your teeth).
What’s most important is that you locate the correct muscles, demonstrate proper technique, and stick to a routine. In turn, you’ll be strengthening the pelvic floor muscles and reaping the associated benefits. It’s then no surprise that Kegel exercises also go by the name of pelvic floor therapy.
What are Weak Pelvic Floor Symptoms for Men?
There are a number of symptoms that can arise in the wake of prostate cancer surgery or bladder disease treatments. Generally they lead to a weak pelvic floor, but not always. These symptoms include urinary incontinence, frequent urination, fecal incontinence, erectile dysfunction, and urine leakage during ejaculation (climacteric).
Meanwhile, men can experience all sorts of peripheral dilemmas due to a weak pelvic floor. For example, frequent urination can interfere with a good night’s sleep (nocturia), or inhibit one’s ability to concentrate on work. To Buy Positive Energy Drink
Benefits of Kegel Exercises for Men
Kegel exercises have been around for ages, but they have become more popular in recent years. They typically target muscles that are less active, helping to improve the bladder’s function and stopping it from leaking.
Furthermore, by demonstrating a greater degree of control over your pelvic floor muscles, you can improve sexual performance. Specifically, you can fight erectile dysfunction, last longer in bed, and experience orgasms more intensely. You might be a true master of your domain. The benefits of Kegel exercises can’t get much sweeter than that.
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How to do Kegel Exercises for Men
Now that we’ve established the reasons for adopting a pelvic floor exercise routine, here comes the hard part: putting that routine into action. The first and most important measure is to locate your pelvic floor muscles, as these are the muscles which you’ll need to strengthen and manage.
To identify these muscles, you should wait until the next time you have to urinate. Before you release any urine, put two fingers in the area between your scrotum and your anus (professionals refer to this general area as the Perineum while all your friends call it the taint). Now, begin urinating and then stop midstream. You’ll feel some movement underneath your fingers. Congratulations: you’ve located the pelvic floor muscles. To Buy Positive Energy Drink
From there, Kegel exercises for men become a matter of persistence. All that’s involved is flexing (i.e. tightening) your pelvic floor muscles and then releasing them on a dedicated basis. Remember to maintain focus and avoid flexing other muscles in your anus, thighs, abdomen, or anywhere but your pelvic floor. Also, don’t feel the need to hold your breath. In fact, you can breathe freely as you contract, hold, and release.
Start with small contractions, and work your way up. Hold for three seconds, release for one. Hold for four seconds, release for two. As you continue along, you can increase the amount of time you hold each contraction and release. Contract. Hold for five seconds. Release for three.
A general rule of thumb is the following: make sure to increase the weight as your reps get easier so that you can ensure that last rep is tough. Keep in mind when you should increase weights which will help make sure that your hardest work doesn’t go to waste. You want to perform your Kegel exercises 10 times in a row, 3 times a day. You want to constantly and improve your technique. As you grow more confident with the process, try it from different positions and try making them faster or slower.
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While most of the specifics are up to you, there are some agreed-upon times in which you should always perform a Kegel exercise. One is right after you urinate, so as to rid yourself of those last few drops. You should contact your abdominal muscles ahead of time to reduce the chance of any accidents. This would help you avoid leakage. Another tip is to center the exercise around a daily routine such as brushing your teeth or driving to work. This will keep you on task and ensure that you never miss a session. Soon enough, you’ll develop an almost unconscious habit of knowing exactly when to enact another Kegel exercise. In the meantime, your PC muscles are growing stronger and stronger.
Last but far from least: if you’re struggling to locate your PC muscles or maintain a pelvic floor exercise routine, don’t hesitate to visit your doctor and ask for help. The doctor might want to literally probe you a bit, but the measure will help provide biofeedback. Ultimately, you want a routine that’s as optimal as it is consistent, and you should be willing to take whatever measures necessary to achieve it. To Buy Positive Energy Drink
Now, there are probably a number of gentlemen out there who aren’t experiencing any given symptoms, but just generally want to improve sexual performance. In other words: you want to last longer in bed. The good news is that the routine doesn’t really change. Contract. Hold. Release. Increase your reps. There’s even an app called Stamina to help you along the way.
Results of Kegel exercises
For men who experience problems with their pelvic floor muscles or bladder, Kegel exercises help bring about healing. Kegel exercises strengthen your muscle so urinary leakage will be contained. If it doesn’t happen right away, stick with the program. And even after you do start to see results: stick with the program.
For all the aspiring Casanovas out there, you can anticipate better orgasms, longer sexual performance, and no more premature ejaculation. You might even be able to orgasm without ejaculating, though it requires tons of practice and a truly proper contraction at the right time. As with all fitness regimens, the more effort you put in, the more rewards you get out.
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