Wonder what Kegel exercises have to do with men? The answer may surprise you! Contrary to the popular notion that Kegel exercises are usually recommended for women after pregnancy, these exercises can be beneficial for men too.
Women usually opt for Kegel exercises to tighten and strengthen their vaginal muscles after childbirth. Although men don’t have to worry about the same problem, they can opt for Kegel exercises to effectively treat another more troublesome issue; urinary incontinence.
Urinary incontinence is characterized by an individual’s inability to control his bladder. An individual suffering from urinary incontinence would find it very difficult to hold back urine and would experience embarrassing issues like urine leakage. Kegel exercises would effectively target the muscles in and around the bladder and help the individual in question to gain partial (in some cases complete) control of his bladder, thereby preventing urinary incontinence.
Effective Kegel Exercises for Men
The Basics of Kegel Exercises for Men
Also called as Pelvic Floor Muscles, Kegel exercises help to strengthen the muscles in and around the bladder. If practiced regularly, these exercises can help treat a variety of bladder related issues in men. And in addition to treating urinary incontinence in men, these exercises can effectively help improve sexual performance by improving erections and orgasms.
Locating the Specific Muscles
Kegel exercises are not hard to do. The only hard part of these exercises is locating the muscles that would need to be targeted. And one of the best ways to do that is to locate them during urination.
Accordingly, try slowing down or stopping the flow of urine midway during urination. Don’t rely on your hands or any other muscle in your body to do this. Concentrate only on the muscles located in the bladder to stop/slow down urination. If you are able to successfully do this, then you would know that the muscle you used to stop urination is the muscle you need to concentrate on.
Alternatively, you can try to locate the specific pelvic muscles by attempting to pass gas and then restricting its release. Rely only on your pelvic muscles to do this. The muscles that help you with this action are the ones that need to be targeted.
If you find it difficult to locate the specific pelvic muscles on your own, ask for help from your spouse, a friend you can trust or possibly a doctor. You can also opt for biofeedback sessions to target the specific group of muscles.
How to Do Kegel Exercises
Once you have located the muscles, you can start doing Kegel exercises to strengthen them. If this is your first time, you can do the exercises while lying down on the ground. This would place less pressure on the muscles. After lying down on the ground (on your back), contract the targeted muscles (just like you did when you were locating them) and keep them contracted for about 5 seconds.
Remember, you need to focus only on these muscles and leave out the muscles in the stomach, abdomen, buttocks and legs. Starters can opt for 3 second intervals. After 5 seconds, release the muscles slowly. Repeat the same routine for about 10-15 times for one set and follow up with at least 5 sets a day.
As you progress, increase the contraction time to 10 seconds and start doing the exercises in a standing position. This would place extra weight and pressure on the targeted muscles and increase the effectiveness of the Kegel exercises.
Results with Kegel Exercises
Expecting to see immediate results would only leave you disappointed. Kegel exercises would take time to provide positive results and it could take anywhere from a few weeks to even months for an individual to start experiencing improved bladder control.
Just make sure you remain consistent in your daily exercise routines. On the other hand, you can possibly check with a doctor if you fail to notice any sign of improvement (even a little bit) after a month or so after starting the exercises.