For those of you still unaware, Kegel exercises are nothing but the relaxing-tensing-relaxing of the human body’s pelvic floor muscles. Of course, the biggest convenience about these exercises is that you don’t need prior training in performing them. Plus you can do them at any place and during any time of the day. Got 5 minutes extra in your lunch break? Do your Kegels. Can’t go to sleep? Do your Kegels. Date stands you up? Do your Kegels. We will talk about the PC muscle a lot, so keep an eye out for it!
How to Perform Kegel Exercises for Men
What exactly do Kegel exercises do for you? Well by strengthening muscles below the bladder, they help you in controlling your urination, not to mention improving your erections as well as orgasms! 3 different sets of muscles are strengthened by doing these exercises: bulbocavernosus muscle (BC), iliococcygeus muscle and pubococcygeus muscle (PC).
The most important aspect of Kegel exercises is finding your PC muscles. Once you’ve ascertained their position, you can go on and do your exercises with ease. So guys, follow these 2 steps below to do some really beneficial Kegel exercises:
Identify your PC
It’s not as difficult as you think. When the next time you are in the bathroom peeing, just stop peeing. The muscles used in stopping you from peeing are your PC muscles. Just make sure your body isn’t tense. If it is, then other muscles like these of the butt cheeks, legs or even abdomen might tighten, which might make it a little confusing for you. And yes, that’s it!
Contract your PC
As already mentioned, Kegel exercises for men are nothing but the contraction and relaxing of the PC muscles. So whenever you’re ready to do these exercises the next time, make sure that:
You are in a comfortable position: You can either stand or sit – whichever you feel is most convenient to your body.
Hold the contraction: Don’t be disheartened if you cannot hold the contraction for more than a few seconds the first few times. It’s normal. In fact, a lot of men aren’t able to go beyond 1 second. With the passage of time, you will be able to increase the duration of your holds.
Relax and repeat: Let your muscles go. Begin with 10 reps daily, and you can either increase the duration of your holds or the number of your reps – completely up to you.
Please note that your testicles will lift a little whenever you perform these exercises. This will happen only when you become better at your Kegels, so don’t worry if it doesn’t happen immediately. You should be able to see improvement within 2 months.
And here is an video to teach you how to do Kegel exercise step by step:
The proper frequency of performing Kegel Exercises
Slow and steady win the race, remember? So take it nice and easy in the beginning. Increase your routine slowly. As mentioned above, begin doing 1 set of 10 reps per day. Increase that to 2 sets the second week, and 3 sets the third week.
As your strength slowly builds up, try these Kegel exercises for men for 5-10 minutes on any 4 days of the week. NEVER perform them daily, especially when you’re going over the 5 minute limit. Over-exhaustion is another thing, you know.
Precaution When Doing Kegel Exercises
As is the case with every exercise you perform, there are certain precautions and restrictions you have to keep in mind with Kegel exercises:
Don’t hold your breath while exercising. This will only add unnecessary pressure to your PC.
Inhale when you’re in a relaxed state, and exhale when you’re contracting your muscles.
Inhale with your nose and exhale from your mouth.
Over exercising will lead to weakening of your pelvic floor muscles. This in turn will reduce your ability to control your bladder, resulting in urine leakage.
When you perform Kegel exercises, make sure your pelvic muscles aren’t worn out by any previous activities like jumping, running or even abdominal crunches.
Keep your butts, thighs and abdomen relaxed when doing Kegel exercises for men.
Posture is important, especially if you’re sitting. Make sure that you aren’t slouching. This will give you bad back pain and other health problems.