How to do Kegel Exercises For Men

People often associate Kegel exercises with women only but Kegel exercises for men do exist. This exercise can go a long way in helping men with weak pelvic floor muscles as they do for women. Women normally experience this problem after vaginal childbirth. For men, the pelvic floor muscles weaken as they age. Besides aging, smoking, frequent coughing, and surgery around the pelvic area also contribute to the weakening of the pelvic muscles.

Benefits of Kegel Exercises

Weak pelvic muscles can cause problems for men by bringing about incontinence and affecting their sexual performance, among other issues. Nevertheless, this issue should not worry you as a man because there is a solution to the problem. Kegel exercises for men can help strengthen the pelvic floor muscles and eliminate all the problems that come with weak pelvic muscles. The Kegel exercises for men are quite easy to perform. Doing them involves what you would do to stop urine from flowing. You can do them virtually anywhere, such as in a bus while traveling. Here are the steps for performing Kegel exercises.  

Kegel Exercises for Men Steps

Once you know the muscles that you need to target, exercises are quite easy to do:   Locate the pelvic muscles. To achieve this, you need to urinate. During this process, attempt to stop the flow of urine without holding your breath or tensing up other muscles. If you succeed, then you now know the position of your pelvic muscles. 

Contract the pelvic floor muscles and count to five slowly.   
Slowly relax the muscles as you count to five.   
Perform 10 repetitions of the exercises. 
For the best results, perform 10 sets of the Kegel exercises twice a day.

When starting out on the Kegel exercises, you can perform them while lying down. Doing the Kegel exercises for men this way reduces the impact of gravity to make your workout easier. Contract and relax the pelvic muscles for fewer than five seconds initially, and build up over time. After a few weeks, you should be able to do the Kegel exercises for men for up to 10 seconds per repetition while standing. Gravity increases the effectiveness of exercises for men by strengthening the pelvic muscles further.  

Getting the Most Out of Kegel Exercises for Men

Despite being easy to do, kegel exercises for men cannot be effective without the following aspects:

Consistency – Strive to always do the kegel exercises at the same time each day. You can do them alongside other activities such as watching television and brushing your teeth.
Observe for results – You will see results if committed, this will encourage you to do even more.
Think about the benefits – You know that at the end of exercising, you can slow the process of incontinence and enhance your sex life.

Such thoughts should motivate you to do them regularly.    Kegel exercises for men are the cheapest and easiest way to deal with incontinence issues in early stages. As seen above, you can also do them anywhere and at any time. For this reason, there is no excuse not to exercise to enhance the strength of your pelvic floor muscles.