Although Kegel exercises for men are not as well known as their application to pregnant women during pregnancy, in fact anyone can do them. Those that are for men do not differ from those of women and they offer the same kind of benefits.
Kegel exercises are used to exercise the pelvic floor. This is very helpful in preventing urinary and fecal incontinence problems. Also in cases where the problem already exists, to try to alleviate it or, at least, stop its development. In addition, they can promote sexual life.
Benefits of performing Kegel exercises in men
Kegel exercises are very beneficial for men. By strengthening the pelvic floor muscles, several benefits are achieved. On one side, the muscles of the pelvic floor area are toned, which helps prevent incontinence problems or improve this condition, if applicable.
They can be especially interesting for men, before and after surgical removal of the prostate. Also in case of diabetes and overactive bladder. In these situations there is usually a weakening of the pelvic floor muscles, so everything that is done to strengthen it will be very beneficial.
On the other hand, Kegel exercises work on muscles involved in sexual intercourse. In the case of men, they can help treat erectile dysfunction and prevent premature ejaculation. They also achieve increased intensity of orgasms.
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How to identify the pelvic floor muscles?
Identifying the muscles of the pelvic floor is critical to doing Kegel exercises correctly. This is very simple; You just have to stop urination and tighten the muscles that are used to avoid the expulsion of gases.
With this simple maneuver they will be able to detect the tissues involved. Also, if in doing so they find they can barely contain urination, they will have a clear vision of the need for training in that region.
Once the pelvic floor muscles have been identified, exercises can be done in any position. However, the easiest thing is to do them lying down.
How are Kegel exercises performed?
Kegel exercises are very easy to do and do not require any type of apparatus or implement for its realization. Several short sessions a day offer great results.
Once the man has located the pelvic floor musculature, you have to squeeze (imitating the gesture you would make to hold urine and gas) for a few seconds (up to 5) and relax. That is already a Kegel exercise. The ideal is to do between 10 and 20 repetitions up to three or four times a day.
In addition, it is important to breathe normally, avoiding holding your breath. It is also essential to squeeze hard, imagining that the muscle is raised. Avoid mobilizing the muscles of the buttocks, thighs or stomach.
Read also: The male pelvic floor
Can this practice improve my sex life?
One of the great benefits of Kegel exercises is that they can dramatically improve sex life for both men and women. In addition, they help in certain problems of male sexual dysfunction.
In this sense, a study suggests that Kegel exercises for men improve erectile function, ejaculation control, and orgasm intensity. In the case of this study, men with chronic prostatitis and chronic pelvic pain syndrome benefited the most.
Kegel exercises are agreed to be recommended for men with erectile dysfunction problems. The reason is that they strengthen the bulbocavernosus muscle, which allows the penis to fill with blood during an erection, pump during ejaculation and empty the urethra after urination.
Must be done regularly
Either as a prevention or as a remedy, Kegel exercises have many benefits for men who perform them regularly. Given the simplicity of its execution and the little time it takes, the effort is worth it.
By associating them with any other established routine (such as brushing your teeth), it is easy to introduce them into the daily routine. Thus, they help not only to improve sphincter control, but also to strengthen erectile function and prevent premature ejaculation. These are three common problems among the male population from the third age.
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