Kegel Exercises for Men are used to strengthen the pelvic muscles that are found both in the man and women. This muscle stretches from the pubic bone to the tail bone and forms a floor that supports pelvic organs and contributes to the function of the sphincter muscles.
Benefits of Kegel exercises
The Kegel exercises are used for treating prostate pain and swelling, symptoms of the inflammation of the prostate gland, for treating urinary incontinence, reducing pre-mature ejaculation, and erectile dysfunction. Kegel exercises for men have some other sexual benefits, like arousal of sexual pleasure. Men practicing Kegel exercises may also have better sex by being able to better control their orgasms and ejaculations. Therefore, the sexual intercourse may also last longer.
How to do Kegel exercises?
First step is to locate the pelvic muscles. The easiest way to find them is to stop the flow of urine. Pelvic muscles will tighten and block the normal urine flow. The muscle that we feel tightening is the pelvic muscle.
The great thing about Kegel exercises is that once one becomes accustomed to tightening the muscle, Kegel exercises for men can be done anytime, anywhere. They require no special equipment. All one has to do is to squeeze and lift the pelvic muscles in a specific pattern. One should hold the muscles tight for 5 seconds and slowly relax them for 3 seconds. The “squeeze, hold and release” pattern should be repeated ten times. If the exercises are performed correctly, one should feel lifting of the testicles once when the pelvic muscles get really strong. Performing this set of exercises two times a day should bring first results in four to six months. However, the improvement largely depends from one man to another. For some of them, the improvement will come quickly, while the others will have to push a little further in effort.
To get the best results, one should perform Kegel exercises every other day. It is also recommended to increase the intensity of exercises by doing more repetitions or prolonging the period of contraction. If one starts with an exercise that involves holding a muscle for five seconds, the next step should be to double this period and hold the muscle tight for 10 seconds.
As any other kind of exercise, Kegel exercises should be performed correctly. While doing this exercises man should try to avoid contracting any other parts of the body.
It is important to note that Kegel exercises have no known side effects, except of the temporary muscular pain and discomfort in the pelvic area.