For so long, women have been the main target for information on Kegel exercises and how-to guides. Women often talk about doing them in the most ordinary settings. You’ll hear how Kegels can be done on a matatu ride home, while having lunch, when watching TV…anywhere, at any time, is really the only rule.
Why are Kegel exercises important for men too?
Kegel exercises strengthen the pelvic floor muscles, which are the group of muscles that help increase blood flow to the groin, and that are active during sex. Studies have shown that strengthening these muscles can improve sexual functions such as erections, ejaculations, and orgasms.
It can also help men support the bladder and the bowel. If you still drip a little after you pee, or have difficulty controlling bowel movements, then strengthening your pelvic floor would help treat these issues.
Let’s get Kegeling!
Remember when I said you can do them anywhere? You must be wondering how it can be done so easily and inconspicuously. It’s because Kegel exercises or pelvic floor exercises are done by repeatedly contracting and relaxing the muscles that form part of your pelvic floor.
If it sounds complicated, then here’s a simple how-to guide for bros:
- Find the right muscles- You don’t want to flex the wrong muscles because you may never locate the ones you actually need to work on. It’s natural for stronger muscles to support weaker ones which is why you should take your time in the beginning.
- Watch your parts- When using your pelvic floor muscles, you should feel a pulling in of the anus and a movement of the penis. So, stand in front of a mirror and watch your penis. If you can move it up and down without using any other parts of your body, then you are flexing the right muscles. Don’t get frustrated if it takes some time.
- Avoid stronger muscles- Put your hand on your belly as you flex, if your stomach tightens then you’re are using your stomach muscles which should be completely relaxed. Are you finding yourself holding your breath? Then those are your chest muscles. Now sit and watch your legs, if the upper parts move upwards then you are still moving the wrong muscles.
Lastly, and most tricky of all, are your bum muscles. Again, if when sitting, you can feel or see your body moving up and down when you squeeze the muscles you think are your pelvic floor, then those are not the ones.
A recap - not your tummy, not your chest, not your thighs, and not your bum.
You can try this cheat sheet: If all else fails, try to stop the flow of urine when you pee but be sure to breathe normally and without clenching the muscles in your bum, legs, or stomach. When you manage to slow or stop the flow of urine, you know that you have located the correct muscles. Do not, however do this for long, or regularly, because it can be harmful to your bladder.
4. Found and put to work- once you have found the right muscles, tighten them, and count to four, then release them for another count of four. Repeat this as many times as you want. Now build it into your routine to make sure you do them regularly.
Unlock the Benefits
Still wondering why you should bother? Studies report that after strengthening their pelvic floor muscles through exercise:
- Nearly 5 in 10 men report normal erections
- More than 6 in 10 men report an improvement in premature ejaculation
- 42% of men with Erectile Dysfunction improved with pelvic floor rehabilitation alone
If anything you’ve heard so far sounds like a struggle you’ve been having or would like to avoid, then Kegel exercises are definitely for you.
Also Read: Kegel Exercises: A Guide For Women
Did you know that men should Kegel too? Will you try it?