Aliaksandr
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You can train in an office chair, behind the wheel, in an elevator, and even on a couch. Why do men need Kegel exercises In general, then, why should women.
The pelvic floor muscles in both sexes perform the same functions:
1. Hold the pelvic organs in place: the bladder, rectum and small intestine.
2. They help to control urination, that is, they protect against accidental "leaks" during exertion or, for example, sneezing.
But there is another nice bonus for men. The pelvic floor muscles include a small, but extremely important for sexual life muscle - the so-called bulbous-spongy muscle, which covers the base ("bulb") of the penis. It is she who provides a stable erection and powerful ejaculation. A study by the University of the West of England demonstrated how important the pelvic floor muscles are in sex. 40% of men suffering from erectile dysfunction, after a course of Kegel exercises, returned a normal erection, and 33.5% significantly improved it. Kegel exercises are also prescribed for men who have been treated for prostate cancer to restore sexual function.
How to find Kegel muscles
It's simple. Imagine that you really want to write, but you can't right now. Contract your muscles as if you are trying to control urination. The contracted muscles are Kegel muscles. How to do the classic Kegel exercise for men The classic of the genre looks like this. Contract your pelvic floor muscles and hold them tense for 5 seconds. Then relax. Repeat the exercise 10–20 times. Ideally, do 2-3 such approaches per day.
Most likely, in the first few workouts, you will not be able to do 10-20 exercises at once. This is normal. Continue exercising to strengthen your muscles.
A big plus of Kegel exercises is that special conditions are not needed to perform them. You can train anywhere.
How to diversify your workout
If you are bored with doing the same classic Kegel exercise, here are some variations. Choose one of them or combine several - the result will be the same.
1. Contract the muscles of the anus Squeeze the muscles as you inhale, hold for 5-10 seconds, exhale and relax. Repeat the exercise 10–20 times.
2. Increase the speed of muscle contractions The classic Kegel exercise is static: he squeezed the muscles, held them in a tense state for a while, and released them. Add dynamics: squeeze and unclench your pelvic floor muscles as fast as you can. Do 10 quick contractions, then rest for 15-20 seconds and repeat the approach a couple more times.
3. Perform squeeze and hold Squeeze your Kegel muscles as hard as you can and hold them in maximum tension for 10-15 seconds. Then relax slowly. Do 2-3 repetitions.
4. Do the glute bridge This is one of the most popular and effective variations of Kegel exercises. Lie on your back, bend your knees. Without lifting your feet, shoulders and shoulder blades off the floor, raise your pelvis as high as possible. In this position, you do not need to squeeze the Kegel muscles: they will already be under load.
Further options are possible:
Static: hold the pelvis at the highest point for 5-10 seconds, then lower it to the floor. Do 10-15 reps. Dynamics: Raise and lower your pelvis as quickly as possible. Again, do 10-15 reps.
5. Raise your legs Lie on your back. Bend your knees and pull them towards your chest so that your hips are perpendicular to the floor. Return to starting position. Do 10-15 reps.
When to wait for the result With regular exercise, the result will become apparent within 3–6 weeks, problems with urinary incontinence will decrease or disappear altogether, and the quality of sex will significantly improve.
If the result is not visible, most likely you are not training quite correctly. For example, you do not give the necessary load to the muscles of the pelvic floor, straining instead of them the press or buttocks.
How to supplement Kegel exercises for men If Kegel exercises interest you as an opportunity to improve potency, do not limit yourself to them. A 2015 study found that aerobic exercise of any kind is also an effective way to prevent and combat erectile dysfunction. So walk, run and squat.
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