Kegel exercises are a type of exercise that targets the pelvic floor muscles but you should perform kegel exercises correctly. These muscles support your bladder, bowels and sexual organs. Kegel exercises can help men improve their overall health by strengthening these important muscles. In this blog post, we’ll cover everything you need to know about performing kegel exercises correctly, including why it matters for men.
What Are Kegel Exercises?
Kegel exercises involve contracting and relaxing your pelvic floor muscles. To perform a kegel exercise, simply squeeze your pelvic floor muscles as if you were trying to stop urinating mid-stream. Hold the contraction for a few seconds before releasing the tension. You can do this exercise anywhere without anyone noticing – at work, in the car or even while watching TV.
Why Should Men Do These Exercises?
There are many benefits to doing kegel exercises for men. Here are just a few:
1. Improved Bladder Control: One of the most common reasons men do kegel exercises is to improve their bladder control. By strengthening the pelvic floor muscles, you can reduce accidents and leaks when coughing, laughing or lifting heavy objects.
2. Better Sexual Health: Kegel exercises can also improve sexual function and performance. They can increase blood flow to the penis, enhance erections and make orgasms more intense.
3. Reduced Risk of Prostate Problems: Studies have shown that regular kegel exercises may lower the risk of prostate problems such as benign prostatic hyperplasia (BPH) and prostatitis.
4. Greater Core Strength: Your core includes all the muscles in your torso, including those in your back, abdomen and hips. Kegel exercises can help strengthen your entire core, which can lead to better posture, balance and stability.
How to Perform This Kind of Exercises Correctly
To perform kegel exercises correctly, follow these steps:
1. Find the right muscles: The easiest way to find your pelvic floor muscles is to try stopping your stream of urine next time you go to the bathroom. Once you locate them, practice tightening and relaxing them several times a day.
2. Start slow: Begin with one set of 5-10 repetitions per day and gradually build up over time. Aim for three sets of 10-15 repetitions each day.
3. Focus on quality, not quantity: It’s more important to focus on doing the exercises correctly than how many you can do. Make sure to engage your pelvic floor muscles fully during each contraction.
4. Breathe normally: Don’t hold your breath while doing kegel exercises. Instead, breathe naturally throughout the process.
Benefits of Kegel Exercises for Men
In addition to improved bladder control and sexual function, there are other benefits to doing kegel exercises regularly. Some of these include:
1. Reduced stress and anxiety: Regular physical activity like kegel exercises has been linked to reduced levels of stress and anxiety.
2. Improved sleep: Many people who do kegel exercises report an improvement in their ability to fall asleep quickly and stay asleep through the night.
3. Lowered blood pressure: Kegel exercises can help lower blood pressure by reducing inflammation and improving circulation.
Common Mistakes to Avoid When Doing These Exercises
While kegel exercises are generally safe and effective, there are some mistakes you should avoid making. Here are a few:
1. Overdoing it: Like any form of exercise, too much of a good thing can be bad. Avoid doing excessive amounts of kegel exercises, especially if they cause discomfort or pain.
2. Not focusing on technique: If you don’t engage your pelvic floor muscles properly, you won’t get the full benefit of the exercise. Make sure to focus on proper technique every time you do a kegel exercise.
3. Ignoring warning signs: If you experience any unusual symptoms after doing kegel exercises, such as burning or numbness, consult with your doctor.
FAQs About Kegel Exercises for Men
Here are answers to some frequently asked questions about kegel exercises for men:
1. How often should I do kegel exercises?
It’s recommended to start with one set of 5-10 repetitions per day and gradually build up to three sets of 10-15 repetitions each day.
2. Can women do kegel exercises too?
Yes! Kegel exercises are beneficial for both men and women. Women tend to focus on tightening their vaginal muscles during sex, but kegel exercises can also help prevent urinary incontinence and improve sexual function.
3. What if I don’t feel anything when I do kegel exercises?
If you’re having trouble feeling your pelvic floor muscles, try using a mirror to watch yourself pee. This will give you a visual reference point for where your pelvic floor muscles are located. Additionally, consider working with a physical therapist who specializes in pelvic floor dysfunction and who knows hot to perform kegel exercises correctly.