Kegel exercises: A guide for men


Let’s clear something up blokes, Kegel exercises are NOT just for women. Yep that’s right, men can benefit from them too! So read on and learn just how you can benefit from doing Kegels.

What are Kegel exercises?

Let’s start with the basics. Kegel exercises are a simple and easy strength building exercise that contract and flex the pelvic floor muscles.

Why should men do Kegel exercises?

Now you know what they are, you’re probably wondering why there’s so much buzz about them!

Well, they have two rather wonderful benefits -

Bladder control: Kegel exercises have been directly linked to improve your bladder control. In fact, it’s your best weapon against urine incontinence.

Sexual health benefits: Kegel exercises have the potential to improve your sexual performance by helping with premature ejaculation and erectile dysfunction.

How do I find the right muscles to do Kegels?

So now you’re convinced you can benefit and you want to start now! The sooner you start, the sooner you will reap the rewards.

First things first, you need to find the right muscles. You do this by tightening the muscles that stop you passing gas or stopping urination midstream. These are your pelvic floor muscles.

A good Kegel exercise ensures you isolate the pelvic floor and do not flex any other muscles like the buttocks, thighs and abdomen.

Leave them out of it!

How to do men’s Kegel Exercises

Once you’ve identified the right muscles, it’s time to focus and get in the zone!

Empty your bladder and lie on your back with your knees bent. Breathe freely, tighten your pelvic floor muscles and hold the contraction for 3 seconds and then rest for 3 seconds. That’s one repetition or ‘rep’.

Aim for at least 3 sets of 10 reps a day. When your muscles get stronger you can try the exercises sitting or standing up.

This means you’ll be able to do them surreptitiously without anyone knowing, like a sort of Kegel secret agent…

Amazing health benefits, easy and effective – everyone should be doing their daily Kegels!

Keep practising and you should see some improvements after a couple of weeks. Men, we wish you luck!

 

One thought on “Kegel exercises: A guide for men

  1. Hi Neen,

    Thanks for bringing pelvic floor exercises for men into the spotlight. You may be interested in an great new recently released book for men titled Prostate Recovery Map: mens action plan by Craig Allingham. It’s the best guide for doing PFXs and recovering continence and erectile function after prostatectomy.
    http://www.craigallingham.com

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