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How To Do Kegel Exercises?
Kegel exercises are done by contracting and releasing your pelvic floor muscles. The exercises are called pelvic floor muscle training (PFMT) exercises. These exercises help to target your pelvic floor muscles, also known as your pubococcygeal (PC) muscles.
Both men and women have PC muscles that support their organs, including the urethra, bladder, and bowel. They help hold these organs in place to promote good bladder control and sexual function.
The pelvic floor is an important muscle that people don’t always think about. It needs to be exercised like other muscles in the body. One way to do this is with Kegel exercises.
There are many benefits of doing this, one of which is that it helps prevent incontinence and leaking of urine and feces.
Benefits of Kegel Exercises
A pelvic floor is a group of muscles that often get ignored. However, it is essential to work these muscles out like other muscles in your body.
Men do Kegels exercises for many reasons. Some of the benefits are reducing incontinence and leaking of urine or stool, but you might also do them for better sexual performance or erections or strengthening your pelvic floor.
Kegel exercises help to strengthen the pelvic floor muscles. This group of muscles can make it possible to get an erection and ejaculate during sex.
Studies have found that doing these types of exercises can improve sexual function.
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What Are Pelvic Floor Muscles?
The Pelvic Floor Muscles are found in the base of your pelvis. In addition, there are superficial muscles and deep levator ani muscles.
Changes in their function and strength can lead to pelvic floor dysfunction, like urinary or faecal incontinence, pelvic organ prolapse and pelvic pain. There are three pelvic muscles in your body.
These are the bladder, sphincter muscles and pelvic floor muscles.
- The bladder is shaped like a balloon, and it holds your urine.
- The sphincter muscles help you open and close your urethra, which drains urine from your bladder.
- The pelvic floor muscle supports your bladder and rectum to control urine flow.
How Do I Find My Pelvic Floor Muscles?
Your pelvic floor muscles are important. To make them stronger, you need to exercise them. It may take a few times to find these muscles. But don’t give up. Once you do find them, try doing the following things:
When urinating (peeing), stop and start your urine stream two or three times in a row. This works best when standing at your toilet to urinate (pee).
Another way you can find your pelvic floor muscles is to imagine that someone comes into the bathroom while you’re urinating (peeing) and stop the urine flow altogether without making any noise or spilling anything on yourself.
Male Kegel Excercise
This exercise can be done lying, standing, sitting. Many people find it easiest to do it when they are lying down first. As you get better at this exercise, you may be able to do it while sitting or even walking.
Do a Kegel by tightening the pelvic floor muscles for about five seconds and then relaxing them. Repeat this process 10-20 times for a full Kegel routine which should be done three to four times each day.
Squeeze and Release
This exercise is like a faster Kegel. First, tighten your pelvic floor muscles as quickly as possible and release them immediately.
Then, rest for about three to five seconds. Repeat this “squeeze and release” movement 10 to 20 times.
Do this routine about twice per day.
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Precautions While Doing Kegel Exercises
While doing kegel exercises, you must take care of a few things. First, do not hold your breath.
Second, make sure that you don’t push down-instead, squeeze the muscles together tightly and imagine that you are trying to lift this muscle up.
Third, do not tighten the muscles in your stomach, buttocks, or thighs and do not squeeze them together with the pelvic floor muscles.
Finally, relax between each squeeze of the pelvic floor muscles.