When we think of Kegel exercises, most of us associate them solely with women. Typically, women do Kegel exercises to help strengthen their pelvic floor muscles as they get older, give birth or significant weight gain.
Women do them because these life experiences can weaken the floor muscles, which help support the womb, bowels and bladder. If the muscles become too weak, things could get downright uncomfortable.
But did you know men can drastically benefit from the clench and release workout known as "Kegels?" It’s true. In fact, we dare say Kegels are the exercise you’ve been missing.
As we mentioned above, Kegel exercises are geared toward strengthening the pelvic floor muscles. In men, these muscles support the bladder and bowels.
Put plainly, if you’re having issues controlling your bathroom movement, Kegel exercises are an excellent way to help with those issues. Plus, anything beats adult diapers, right?
And listen, we’re not making a joke of it. There are plenty of reasons why you might have issues controlling your urinary or bowel movements—prostate removal, overactive bladders, diabetes—we get it.
But, let’s say you’re perfectly healthy. Can you still benefit from Kegels?
Well, here’s a fun fact for ya, rockstar: Kegels are proven to drastically improve your erections, performance and orgasms.
A study by BJU International found that in a group of men aged 20 and over, 40% no longer suffered from erectile dysfunction after performing Kegels for six months. But even if they didn’t kick it completely, another 35.5% found their ED issue significantly improved.
There’s also significant—and impressive—research to suggest that Kegel exercises can help men with premature ejaculation. In one study, out of a 40-man group, 82.5% were able to gain control of their ejaculatory reflex after just 12 weeks of Kegel rehabilitation exercises.
In short, Kegels are excellent for men no matter what your health condition is. Do them.
Kegel exercises are very easy to do once you understand the muscles you’re working with. However, locating those muscles can take some time.
The way to identify your pelvic floor muscles is like this: Next time you’re hanging a piss, try to stop your stream and then starting it again. The muscles you just contracted are the pelvic floor muscles.
Or, another method doctors advise is trying to hold in a fart. Sounds funny, but the same exact muscles you use to hold in a fart are the same muscles you use to cut your urine stream, and those are your pelvic floor muscles.
There’s also another method where you insert a finger in your rectum and try to clench down on it, but uh, we figure a lot of you won’t be too stoked on that one. But hey, if you are, by all means, bud! Do your thing!
The point is, locating the muscles is often the most difficult part about this exercise.
Once you’ve located them, Kegels are actually really simple.
When it comes to Kegel exercises for men, you'll find that most of the stuff you can do are the same exact exercises recommended for women. According to the Mayo Clinic, your best bet is to contract those muscles for three seconds, then let them rest for three seconds. Contract them again, and release. Do this for 10 “reps,” and then stop.
Do at least three sets of 10 reps daily.
There are a couple tricks involved, however. While you’re contracting this muscle group, it’s important to make sure you’re not working any other group. Pay special attention to your thighs, glutes and abdominal muscles.
Focus solely on those muscles.
Also, try this exercise a few different ways. You might find that it’s easier to do while sitting down as opposed to standing. You might find that once you’ve done it long enough, you should try it while walking. The point is, keep trying different things and different ways.
The nice thing about Kegel exercises is that you should start feeling the benefits relatively quickly. In the above studies, patients and participants worked on their pelvic floor muscles for between three and six months, and found market results in their sexual performance, as well as their urinary and bowel issues.
You may start seeing a difference in a couple of weeks, depending on how adamant you are about keeping up with everything.
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