When we hear about kegels, most people immediately think of them as an exercise that only women do. In reality, kegels are incredibly beneficial for both men and women. This is because the pelvic floor muscles in male and female bodies serve many of the same functions in supporting the digestive and reproductive systems.
Unfortunately, for a long time, there’s been a stigma around pelvic floor health and wanting to brush it under the rug. It’s important that we open up the conversation about pelvic floor health and how it impacts not just women, but men too. So, let’s explore the world of pelvic floor health and kegel exercises for men.
What are kegel exercises for men?
The purpose of a kegel for both men and women is to strengthen the pelvic floor muscles. In men, these muscles support the proper function of the prostate, bladder, and digestive system. Whether as a result of aging, high-impact sports, or surgery, these muscles can become weakened and result in incontinence, sexual dysfunction, and premature ejaculation.
Fortunately, kegel exercises for men can help.
The easiest way to identify the pelvic floor muscles is to stop the flow of urine while going to the bathroom. The muscles that engage are the pelvic floor muscles. As someone incorporates a kegel routine, it’s important to make sure that you’re not engaging other muscles in the body to achieve this contraction.
Next, we’ll explore the step-by-step process of how to do kegel workouts for men.
How To Do Male Kegel Exercises Step-by-Step
Once you’ve properly identified the pelvic floor muscles, it’s time to build your kegel exercise routine. To establish a consistent kegel routine, try to incorporate it during everyday activities, such as while brushing your teeth or driving to work.
Step 1: Contract the pelvic floor muscles. Imagine you’re stopping the flow of urine or gas. Be sure that other muscles such as the abs, thighs, or buttocks aren’t engaging to try to make up for the pelvic floor muscles.
Step 2: Hold the contraction for three to five seconds. When you’re first getting started, it may be closer to three seconds as you work your way up to holding longer.
Step 3: Relax your muscles for six to ten seconds.
Step 4: Repeat this movement 10 to 20 more times.
You’ve just completed a kegel workout for men! Kegel exercises for men like this one are recommended to be completed three times a day.
It’s important to note that if you feel any pain during or after your kegel exercises, stop and talk to a doctor. This may be a result of engaging the wrong muscles or another issue that your doctor can help address.
Kegels for Men FAQs
How many kegels should a man do a day?
For most men, it’s recommended to do three sets of 10-20 kegels a day. When you’re first getting started, it may be challenging to reach that goal, but as your muscles get stronger, it’ll be easier to incorporate.
It’s not uncommon to see symptoms get a little worse right after a workout because the muscles are in recovery and rebuilding stronger. It’s always recommended to consult your doctor before starting any new workout routine.
What are the benefits of kegel workouts for men?
There are a variety of benefits that men can see as a result of kegel exercises. These include:
- Elimination or reduction in incontinence
- Ability to hold back urine for longer
- Ability to hold back gas
- Ability to maintain an erection longer
- Improve the angle of erection
- Improve erection hardness
- Reduced erectile dysfunction
How do I know if I've found the right muscles?
The best way to understand the sensation of engaging the pelvic floor muscle is doing the flow or urine test as outlined above. Once you’ve become comfortable with that feeling, it’s best to practice kegels in a relaxed position so that you can be aware if you’re unintentionally engaging other muscles in the body such as the abs, buttocks, or thighs.
When the pelvic floor muscles are weak, it’s not uncommon for other muscles to try to step in and make up for the pelvic floor. That’s why it’s important to identify the muscle first before establishing a kegel routine.
Kegel Exercises Are for Everyone
Our pelvic floor muscles are one of the most important and often overlooked parts of the body. They support so many functions that impact our daily lives, which is why it’s important that we discuss and understand how to keep them strong. Kegel exercise for men should be something as common as brushing your teeth because it’s just as important!
It’s also critical to remember that kegels have a huge impact on our sex lives. Whether you’re looking for kegel exercises for men to last longer or for women to increase natural lubrication or orgasm intensity, they’ve got you covered.
For women looking to take their kegel routines to the next level, adding weights to get better results even faster is the way to go. Learn more about how Kegelbell is changing the way we kegel.