Kegel Exercises for Men - Benefits for Sex and Penis Health
The benefits of Kegel exercises for women are widely known. However, what many people don't know is that these exercises are in fact quite effective for men too. Considered to improve urinary control and sexual arousal in women, these Kegels can actually improve the sexual performance of men as well.
What Are Kegels?
Kegel exercises are meant to strengthen the pelvic floor muscles. These are the muscles that support bladder and bowel movement in men as well as their sexual performance. If done continuously for a few months, these can help control urinary incontinence after prostrate surgery, people who have problems controlling their bowel movements, and also men who want to improve their sexual performance.
It may take you some time to identify and exercise the right muscles, but once you have enough practice with it, you can actually do it anytime and that too without anyone knowing it.
How to Identify Your Pelvic Floor Muscles?
Kegel exercises can improve your sexual performance as well as the health of your penis. But before you do these, you need to know exactly which muscles you are supposed to exercise.
The easiest way to do this is to pretend that you have to urinate and then hold it. You can do this while urinating as well. Start to go and then stop. Pay attention to the muscles that you use to start and stop the urine flow. You will feel these muscles in your bladder and anus tighten and then move up.
Make sure you have the exact muscles that are doing this. These are pelvic floor muscles and these are the ones that you are supposed to exercise while doing your Kegels.
If you are still not sure, just insert a finger into your rectum and tighten the muscles as if you are trying to hold the urine flow. Tighten and then let go. Do this a few times and feel the muscles that are moving up and down. These are the right muscles to exercise.
You should also make sure that your abdominal muscles, buttocks, and thighs are relaxed while doing these exercises. If they are not, that means you are not doing them in the right way.
If none of the above techniques work, just use biofeedback and electrical stimulation to find the right muscles.
In biofeedback, electrodes are placed on the abdomen and along the anal area. Sensors may also be placed in the anus. These electrodes or sensors detect which muscles are contracting and display them on a monitor. A therapist will be there to guide you in finding the right muscles.
How to Do Kegel Exercises?
After identifying the right muscles, you need to learn the technique for doing these exercises. To begin with, empty your bladder since doing these exercises with urine in your bladder may cause urinary infections. Lie down and contract the muscles that you have identified. Hold the contraction for about three seconds and then relax for another three. Contract again for three seconds and then relax for another three. Do this about 10 times.
Once the muscles are a little bit stronger, you can even try doing these while walking, standing or sitting. Make sure that the muscles in the abdomen, thighs or buttocks are relaxed. Also ensure that you breathe normally. You should not hold your breath while doing these exercises.
To begin with, do three sets of 10 repetitions daily. With practice, you can hold the contractions for 10 seconds and relax for another 10 as well.
You can also do these exercises just after urinating or after bowel movements. These exercises can help release the last few drops of urine. It can also help return any feces that have not been released up to the rectum.
Activities such as sneezing, coughing, laughing or heavy lifting put pressure on the abdomen. You can contract your muscles just before and during these activities as well.
What Are the Benefits for the Sexual Functioning of Men?
Kegel exercises are often recommended for men who have problems such as erectile dysfunction and premature ejaculation. By strengthening the Kegel muscles, these exercises bring about an improvement in these sexual problems. Besides strengthening of the muscles, with practice, you learn to contract these muscles during sex as well. You can tighten these muscles during sex for maintaining an erection as well delaying ejaculation.
When practiced on a daily basis, these exercises can show some improvements within 4-6 weeks. However, it usually takes around three months to see any major changes in sexual functioning.
You should, however, make sure that you do not over-exercise. Some people feel that they can increase the frequency of the exercises or increase the number of repetitions to progress faster. However, if you over-stress these muscles, you may cause muscle fatigue and develop urinary leakage.
So, proceed slowly. Make sure that you don't overdo these exercises. Keep in mind that three sets of 10 repetitions done morning, afternoon, and evening is the best way to do it. With some practice and some patience, you will notice a difference in your ability to control your erections and ejaculations as well as an improvement in the intensity of your orgasms.
Other Options for Improving Sexual Life and Penis Health
There are already daily supplements on the market that contain only natural ingredients and are formulated specifically to provide benefits for your sexual life and health like increased libido, enhanced stamina, improved erection quality and orgasm control. If you consider taking such supplements, make sure to choose safe and doctor endorsed products such as ProSolution.
Choosing this particular daily supplement product provides an additional benefit – it comes along with the Erection System exercise program. The exercises that are included in the program are developed expressly to enhance stamina and erection quality and help you gain better control of orgasms.