What is Kegel exercise for men?
Kegel exercise, also known as pelvic floor muscle exercise. The aim is to repeatedly contract and lift the muscles that make up the pelvic floor muscles to make them stronger. It is an iconic lower pelvic muscle training program developed by Dr. Arnold Kegel, which was originally a course for women with various forms of pelvic floor dysfunction, and it has a positive effect on women's postpartum vagina tightening and recovery. It was later proved to be effective in improving male premature ejaculation, erectile dysfunction, and urinary incontinence after prostatectomy.
Kegel exercises for men are different from other training. The trainee does not need to purchase expensive equipment but can achieve success with the correct training method.
What are the benefits of Kegel exercise for men?
Research has proved many sound conclusions of the Kegel exercise for men. Kegel exercise can treat overactive bladder, urinary incontinence after prostate surgery (fecal incontinence), male premature ejaculation, lifelong premature ejaculation, erectile dysfunction, and menopause.
This guide mainly shares Kegel exercises for men. A pelvic floor muscle treatment has significantly improved more than 50% of life-long premature ejaculation patients within 2 to 6 months after starting treatment. For patients with erectile dysfunction, erectile function was also significantly improved after 15 months of training.
Kegel exercise is harmless if perform correctly, and Kegel exercise does not require the patient to purchase any auxiliary equipment. The exercising surrounding is more flexible and does not even take up too much time for the patient. Even if you exercise in your workplace during your leisure time, no one will notice what you are doing. As long as you do the proper exercise, you will get the best results. In short, men must use Kegel exercise to make their pelvic floor muscles stronger,it also can makes you last longer in bed.
How to perform Kegel exercises for men?
Before starting pelvic floor muscle training, you must first find the correct training part-the pelvic muscles.
What are pelvic floor muscles? The pelvic floor muscle is the muscle band between the pubic bone and the coccyx. It supports and controls our bladder and intestines like a small hammock and is closely related to sexual function.
How to find the pelvic floor muscles and exercise them? It is not an easy task. The result of wrong exercising and not exercising at all is the same, and it will not improve your health. We randomly surveyed 800 men from various countries in our customer system (all of them are our delayed spray customers). Of the 736 reports we received, 95.9% (706 people) know what pelvic floor muscles exercise is. Still, only 16.3% (120 people) correctly answered the position of the pelvic floor muscles, and only 4.7% (35 people) of people have had or are doing pelvic floor muscle exercises.
The easiest way to find the pelvic floor muscles correctly is the "holding the urine method." You try to squeeze the muscles in the middle of urination to prevent the flow of urine or the passage of wind. Using this method to pull these muscles inward tightly can help you understand the pelvic floor muscle position. But holding back your urine frequently is not worthy of promotion and it’s dangerous. It will destroy your bladder function. Our purpose is to allow you to find the muscles that need to be exercised accurately.
It’s straightforward. During training, you need to lift the perineum (the position between the scrotum and anus) as the midpoint to exercise your pelvic floor muscles accurately. It is not simply a contraction of the anus or anus levator; it is not a buttock, abdomen, or legs clamped.
- Squeeze and elevate the muscles (pelvic floor muscles). It feels like shortening the penis and elevating the scrotum. There should be a "lifting" handling every time, hold tightly for about 5-8 seconds, and then slowly let go. There is a feeling of "letting go" when putting down.
- Repeat squeezing and lifting, hold tightly for 5-8 seconds, then let go, pause for about 3 seconds and continue, repeat for 10-15 times continuously and form a set, each exercise is divided into 3-4 sets, resting for 1 minute after a set and the exercise is completed.
- Lying-sitting-standing exercise every day (3 sets / 10-15 times per set), once in the morning and once in the evening. The exercise steps do not need to be rigid; the focus is to locate the pelvic floor muscles.
- Pay attention when training: Keep your breathing steady and relax your thighs; only squeeze and lift, let go, and do not tighten your buttocks.
Key point: Persevere! Persevere! Persevere!
How long does it take for the Kegel exercises for men to be effective?
If you exercise continuously, you can see results in 4-6 weeks, such as improvement in erectile dysfunction, alleviating premature ejaculation, and improving urinary control ability. Correct and efficient exercise is the key to your success because the pelvic floor muscles affect many aspects of our body's functions, long-term persistence is necessary. As we age, we should have strong pelvic floor muscles, which guarantee steady life.
Kegel exercises for men are not a panacea
Men's pelvic floor muscle training is essential, and the earlier you train, the better it will be for your body. But don't think it can solve all problems. Otherwise, it will delay your appointment with the doctor. If you have the following conditions, please consult your doctor and seek professional help as soon as possible:
- When training the pelvic floor muscles or during sexual intercourse, you notice pain in the bladder, intestines, or the area near the pelvic floor muscles.
- Needs to go to the toilet urgently or frequently to urinate/defecate.
- Accidental leakage of urine or stool.
- Finding it difficult to empty the bladder or bowel.