Kegel exercises were designed the 1940’s as a way of strengthening the pelvic floor and bladder muscles. They remain to be the most effective way of doing this today.
Many people do not realize that kegel exercises can be useful to both men and women. This is because kegel exercises were originally developed for women only; more recently exercises have been developed for the benefit of males.
Kegel exercises are predominately used for incontinence in women. Kegel exercises for men can be helpful for a range of different problems, including incontinence, premature ejaculation and poor sex performance.
The pelvic muscles play a large role in the process of ejaculation. The contraction of the pelvic muscles actually forces seminal fluid from the male prostate gland out of the penis; having good control over the pelvic muscles will help to prevent premature ejaculation.
What is the ‘PC’ muscle?
The PC muscle stands for the pubococcygeus muscle; it is highly important for men. It is found in both males and females and, resembling a hammock and forming the pelvic floor, it supports the pelvic organs. The PC muscle controls the flow of urine and controls when men ejaculate.
How do I perform kegel exercise for men?
Performing kegel exercises is actually extremely easy. You can do them anywhere without anyone even noticing. In essence, they are just a series of exercises to strengthen the pelvic floor.
The first thing you need to do is find your pubococcygeus muscle. Most people do not know where it is, but it is quite easy to find. There are two fairly simply tests you can take to locate them. The first test is to go to the toilet and stop half way through. When you stop you will feel your PC muscle engage, which should tell you roughly where it is and what it feels like to contract.
If you are still unsure as to where the muscle is, try inserting a lubricated finger into the anus and contracting. This will also give you the same result, helping you to understand what it feels like to contract the PC muscle without engaging anything else.
Once you have found the PC muscle, you should be able to easily contract it.
Contract the PC muscle for 3-4 seconds at a time to start off with. Try to do with as many times as you can to start with, as it is important to find your baseline. This will tell you how much you can do, with will help you work out a rough number of sets/exercises to do in a day (similar to a workout regime, but easier and free!).
Once you have got to grips with the exercises, you should perform daily sets based on what your baseline is. You should increase this as time goes on and your ability increases.
It may help to vary the ways in which you perform the exercises. For example, try to change the intensity of each muscle contraction/flex. You may also want to change the length of time in which you hold the exercise.
You can perform this simple male kegel exercise during sexual intercourse if you are seeking to improve your sexual health. Some men prefer to practice kegel exercises during masturbation.
What are kegel exercises for men benefits?
Improves the time in which erections can be kept
Increases the size of erections
Increases the strength of the pelvic muscles
Increased sexual pleasure during intercourse
Reduces the risk of incontinence and helps to cure it
Totally free to undertake
Risk free and safe to do
Kegel exercises are quick and can be done anywhere
How long to they take to start working?
Kegel exercises do not offer a definite solution to problems such as incontinence and premature ejaculation, however they are the most effective and successful type of exercise for pelvic floor muscle improvement.
Generally they will take 4-6 weeks to start working; however this is varies from person to person. Essentially these exercises are improving the strength and effectiveness of the pelvic floor, so you have to allow time for muscle growth – just like with a normal exercises at the gym.