Kegel Exercises for Men: A Complete Guide

Kegel exercises are often done by women to strengthen the vaginal muscles, but men can also benefit from them. This is a form of strength training that targets the pelvic floor muscles, also called the pubococcygeus (PC) muscles.

These exercises help improve urinary control and sexual performance and help men suffering from erectile dysfunction.

If you want to be in better shape and have better sexual performance, you should try Kegel exercises. This blog provides an overview of Kegel exercises and addresses key questions you may have about them.

What are Kegel exercises?

Kegel exercises are exercises you can do before or after prostate cancer treatment. Does this help you do pelvic floor exercises? These are the muscles present in the lower part of the bladder. Doing this exercise daily will help strengthen your pelvic floor muscles.

This is crucial for controlling the flow of urine from the bladder. If you want to treat urinary incontinence while finding a cure for benign prostatic hyperplasia, you can also take this medicine.

Benefits of doing Kegel exercises

  • After treatment for prostate cancer

After treatment for prostate cancer, your prostate muscles may be weak. And being weak means you might start leaking urine. You can continue doing Kegel exercises to heal or at least find a viable solution to the problem.

Remember that strengthening the muscles in your body will take time and you may need to do it regularly for a few months to see real results.

  • Sexual dysfunction in men

Kegel exercises are a good way to control erectile dysfunction. You see, doing Kegel exercises will help your bladder and urinary muscles stay strong and allow you to get a hard erection. Sometimes muscles weaken, hindering the ability of these tissues to replenish blood.

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  • Bowel Movement

Kegel exercises for men are a great way to improve bowel movements and digestive system functions.

  • Loss of bladder control or urinary incontinence

Weak pelvic floor muscles can cause urinary leakage.

Kegel exercises help tighten and strengthen the muscles that support the prostate and bladder, giving you more control over stimuli. These are effective exercises for men aimed at strengthening the PC muscles, which help with bladder control.

Kegel exercises also help prevent prostate cancer and avoid enlarged prostate, both of which can lead to blocked urine flow.

Steps for Kegel exercises

Before delving into the exercises, it is important to understand the process thoroughly. A man must understand the steps to take to strengthen the right muscles.

Do this to understand the position of your pelvic floor muscles: try pausing and then restarting the flow the next time you need to urinate, or act as if you were holding in a fart in a crowded elevator. The muscle that contracts under your pants is exactly the muscle targeted by Kegel exercises.

After tracing the pelvic floor muscles, a man can perform Kegel exercises. Here are some steps to perform Kegel exercises correctly:

Improvement of techniques

  • To perform Kegel exercises you need to lie on the floor and contract your pelvic floor muscles.
  • Hold the muscles in this position for three to five seconds, then relax them for three seconds.
  • The exercises can be repeated in sets of ten to twelve and three to four times a day. As your pelvic floor muscles become stronger, you can perform this exercise in any position, such as standing, walking, or sitting.

Another way to do Kegel exercises

  • Sit or lie on the floor.
  • Next, squeeze your pelvic floor muscles toward your anus.
  • Hold the position for three to five seconds.
  • Relax your muscles.

Repeat this form of Kegel exercises ten to twelve times a day.

Things to Remember

To get the best results from your Kegel exercises, keep a few things in mind:

  • Never hold your breath during exercises; breathe normally
  • Tighten only the pelvic muscles; do not contract the muscles of the abdomen, thighs or buttocks
  • Avoid pushing down on your pelvic floor muscles
  • Tighten your muscles firmly and lift them up
  • Perform the exercises at least in three sets ten times a day

How often should I do Kegel exercises?

We recommend performing Kegel exercises in two-minute periods, alternating contraction and rest every 10 seconds. Try them two or three times a day to start feeling noticeable improvements in your pelvic floor strength. If it’s an intense effort, focus on performing good quality reps, aiming for three sets as you get stronger.

Depending on your comfort, aim for around 10-20 repetitions. It may seem like too much for some people at first, but don’t give up – it’s part of your strength.

When will I see results from Kegel exercises?

You can start to experience noticeable improvements in your pelvic floor in just three to six weeks if you follow Kegel exercises regularly.

If it takes a little longer, don’t be discouraged. Consistency is key and it may take several months before you start to feel any significant changes.

Will my Urine leak stop if I do Kegel exercises?

Most men are able to control urinary leakage (incontinence) within 9 to 12 months after surgery. Studies in men show that Kegel exercises help reduce urinary leakage. However, each man’s healing time is different.

Don’t be discouraged if you have urinary leakage. If you do Kegel exercises daily, you can expect to see results. You may see a big improvement or help prevent bladder leakage from getting worse. You will need to continue doing Kegel exercises every day so that your pelvic floor muscles stay strong.

If you have questions or concerns about bladder leakage (incontinence), how to do Kegel exercises, or want to know other things that might help reduce bladder leakage, talk to your doctor or your healthcare team.

Are Kegel exercises only for people with pelvic problems? Or can someone make them?

They don’t hurt anyone. It’s like any muscle in our body. We go to the gym to work our arm and leg muscles, but we neglect our pelvic floor muscles. It is good to monitor the health of the pelvic floor. During pregnancy, women can benefit from them if they practice them correctly. Many women do harm and this can exacerbate some problems.

The result

Kegel exercises for men are a great way to start your day. This form of exercise strengthens the muscles of the pelvic region, which are often neglected in other types of exercises. If you’re in your 20s, 40s, or even 60s, Kegel exercises can help you in several ways.

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