If you haven’t heard of Kegel exercises, it’s time to pay attention. They are the easiest, most convenient exercises that can improve your urinary, prostate, and sexual health. The best part? You can do them anywhere, anytime, without anyone noticing!
What are Kegel exercises?
Kegel exercises (sometimes called pelvic floor exercises) are all about strengthening your pubococcygeus (PC) muscle. This muscle, located in the pelvic area, stretches from the pubic bone to the tailbone. It plays an essential role in supporting your pelvic organs and regulating the flow of urine and gas.
By keeping your PC muscle in top shape, you can enjoy numerous health benefits. Developing a regular Kegel exercise routine is essential for getting results.
How to do Kegel exercises
To perform Kegel exercises for men, all you need is focus and concentration. Begin by clenching your PC muscle – imagine trying to stop the flow of urine. You can practice this squeeze the next time you urinate – try stopping the flow for a few seconds before letting it continue.
Once you’ve mastered this clench, it’s time to start a Kegel exercise routine:
- Contract your PC muscle and hold for five seconds, then release.
- Focus only on your PC muscle – avoid tightening abdominal, thigh, or buttock muscles.
- Start with 20 repetitions, twice a day, for about a week. Increase to 40 repetitions twice a day and then 60.
You can perform Kegels anywhere, such as in traffic, waiting in line, or even at work. Set an alarm on your phone to remind yourself to practice.
Benefits of Kegel exercises
Kegel exercises have proven useful for men with various health issues:
- Erectile dysfunction: A study of 55 men experiencing erectile dysfunction for at least six months found that Kegel exercises helped 40% regain erectile function, while 35.5% saw improved erection rigidity. Researchers concluded that men should exercise their pelvic floor muscles to maintain normal function.
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Urinary incontinence: A review of randomized controlled trials in men with urinary and fecal incontinence found that Kegel exercises greatly improved these issues. Researchers recommend that all men practice Kegels regularly for optimal pelvic floor function.
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Post-prostatectomy recovery: Erectile dysfunction is a common side effect of prostate removal surgery, but Kegels can help. A study of 63 men found that those who practiced pelvic floor muscle exercises after surgery experienced a significant benefit compared to men who did not.
Kegels aren’t just for men with health issues – they can benefit any man who wants to keep his PC muscle strong for overall health and wellness. Men who practice Kegels daily can expect results in four to six weeks.
Kegel exercises can also help with prostatitis (inflammation of the prostate gland), premature ejaculation, and post-prostatectomy recovery. If you’re planning any type of prostate or urinary tract surgery, start a Kegel routine beforehand to build up your PC muscle. Be sure to consult your healthcare provider before restarting Kegel exercises after surgery.
So much more than just a “guy thing,” Kegel exercises are an easy, efficient way for men of all ages to maintain and improve their urinary, prostate, and sexual health. Start today, and you’ll soon see a difference in your overall well-being.
Sources:
- Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction – British Journal of General Practice
- Restoring pelvic floor function in men: review of RTCs – The British Journal of Nursing
- Effects of early pelvic-floor muscle exercise for sexual dysfunction in radical prostatectomy recipients – Cancer Nursing
