How To Do Kegel Exercises For Men Correctly

Kegel is an exercise performed by men and women with the intention of improving the pelvic muscles. It carries with it a wide array of benefits, especially for males. Note that unlike other exercises, a kegel workout is not obvious. In fact, you can perform kegel while sitting behind your office desk! In this article, you’ll find out exactly how the routine works and what it can do for you.

How to do Kegel

Kegel Exercises require little work and are basically the same for both men and women. Here’s how you do this particular routine:

Locate the Muscles

Kegel workouts involve internal muscles so it would be hard to point them out. A great indicator is the flow of your urine. Imagine that you need to empty your bladder but have to wait a few seconds before getting to the bathroom. The muscles you use to stall the flow of urine are the same muscles that are worked out during Kegel Exercises. That being said, try clenching and unclenching your pelvic muscles right now.

Empty Your Bladder

Make sure that you don’t need to pee before doing the routine. This is important since even a partially full bladder can cause you pain while you perform the exercise. Also note that in some cases, the presence of urine in the bladder actually weakens the muscle during Kegel. It goes without saying that you shouldn’t clench and unclench while urinating.

Concentrate on the Muscles

The main problem when performing Kegels is that the movement isn’t confined to the pelvic floor muscles. At first, your clench-unclench movements will encompass the buttocks, thighs, and stomach – but this shouldn’t be the case. Instead, find a good position – lying down with your knees bent and feet flat on the ground would be best. Now take a deep breath and concentrate on your Kegel muscles. Clench and unclench – making sure that only the concerned muscles are actually moving.

Do Kegels Work?

There’s no question about the validity of Kegel exercises in helping males solve problems related to functions involving the pelvic muscles. Think of your urinary tract as a faucet; problems with bladder control usually mean that the faucet is leaking. Kegel exercises essentially repair the leaking faucet so that you’ll only discharge water when you need to. Note, though, that Kegel is not an overnight sensation. Much like with other exercises, it is crucial that you perform them routinely to reap the benefits of the workout.

Kegel Exercise Benefits

The following are some of the most prevalent benefits of kegel exercises:

Solves Incontinence

Incontinence is defined as inability to control either urine or fecal excretion. In some cases, incontinence may extend to simply difficulty in emptying the bladder or this hovering feeling that you still need to pee even though you’ve released a sufficient stream.

Dribble Effect

After urinating, some men may experience a ‘dribble effect’ when some of the liquid still manages to exit the tract, causing a wet spot on the briefs. This condition may extend to sudden release of urine drops when laughing too hard, coughing, or sneezing. These conditions are not normal and with Kegel exercises, you’ll be able to make sure that these problems do not happen again.

Sexual Improvements

Another excellent benefit for men is the sexual improvement context of Kegel exercises. Studies show that men who do Kegel have better orgasms, can last longer in bed, and even have stronger erections! It manages to improve the blood flow, thereby creating larger erections and improves the force of the ejaculation.

Side Effects of Overtraining

Overtraining the pelvic floor muscles can actually weaken the parts involved. In this case, instead of having better control of your bladder function, you’ll actually have a harder time holding down your pee. Overtraining generally refers to more than 5 sets per day. A routine is suggested below – try to follow that and not go beyond the recommended amount.

Reverse Kegel

Reverse Kegel is a little more complicated, but it provides for more extensive benefits, especially for your back portion. Once you understand exactly how to perform normal Kegels, you can follow these steps:

  • Reverse kegel concerns entirely different muscles. To locate the muscles you need, simply try stopping your urine flow with regular kegels. After doing so, try forcing or increasing the flow of your urine. This is the muscle you want to target when doing reverse kegels.

  • For the back portion, try clenching you muscles as if you’re trying to pass gas. Those are the muscles you need.

  • Next up: attempt to perform both muscle contractions together. You might need to take a deep breath for this. Pay close attention to your stomach. There should be a clenching motion that lets you better focus on the muscles that need attention. Don’t forget to breathe to keep your concentration.

To up the ante, you can try doing reverse Kegel during masturbation or even during sex!

Kegel Routine

Kegel Exercises are something you can do daily, but if you want to get the most out of this activity, you’d want to follow a specific routine. Keep in mind that as mentioned above, overtraining your pelvic floor muscles can actually cause more damage than good. Here’s an ideal Kegel Routine that should work for you:

  • Assume the position you want for the exercise.
  • Contract the pelvic muscles and count to five.
  • Slowly release the same muscles, again counting to five.
  • Repeat this process 10 times.

Ideally, your Kegel routine should be done a maximum of three times a day. That’s once in the morning, another around noon, and another one before going to sleep, giving you a total of 30 repetitions.

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2 Comments

  • Ryumoau

    February 17, 2016

    Can you please post a video of you doing the kegel exercises?

  • Junaid Khan

    September 15, 2016

    You send me this creme

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