Kegel Exercises For Men : Top Benefits and How to Do Them?

Although this workout is in high demand among women, Kegel exercises would also be beneficial for the same reasons on male physiognomies. The exercise strengthens the pelvic floor muscles which are one of the dominant parts of a man’s body and very accountable to many aspects related to him. With the Kegel exercises, one increases his power to pelvic floor muscles, improves bladder control, and enhances sexual performance.

What is Kegel exercise?

Exercises that one undergoes involve contraction and the relaxation of the muscles which compose the pelvic floor are known as Kegel exercises. These were invented by a medical practitioner, Dr. Arnold Kegel in the last 1940s, bearing in mind that Kegel exercises were exercises that helped build the pelvic floor muscles that support the bladder, prostate and rectum. The main benefits to male beneficiaries include urinary control, optimum sexual performance and the overall health of the pelvic floor.

Why Do Kegel Exercises?

The health of the pelvic floor in males, for the most part, never finds serious consideration although it’s the largest area that needs careful attention for urine and sexual continence. For instance, weak muscles in the pelvic floor can cause urinary incontinence, erectile dysfunction, and decreased satisfaction of sexual activities. Studies have put the estimate that at least 30% of all males have a type of pelvic floor dysfunction at some point in their lifetime.

Consider the case of John, 45 years male, who was facing urinary incontinence after surgery that was done to him for treatment of his prostate. He had a word with a physical therapist who advised him to do Kegel exercises.  Within a few months, John had noted improvement over his bladder as well as sexual performance. So, John’s experience will clarify how Kegel exercises help change lives by restoring confidence and quality of life.

Stronger pelvic floor muscles translate into better bladder control, stronger erectile functions, and even sexual satisfaction. Research indicates that men with stronger pelvic floor muscles have fewer occurrences of urinary incontinence and erectile dysfunction.

Benefits of Kegel Exercises For Men

These have a couple of excellent rewards for the improvement of the quality of life in men.

Improved Bladder Control and Anti-Incontinence Solutions

Probably one of the greatest advantages of Kegel exercises is that they can potentially fortify the bladder. In any case, these exercises immediately target the powerful muscles of the pelvic floor that are responsible for the regulation of urination. As a result, most patients do report a reduction in leakage and urgency and feel much more confident and comfortable throughout their daily activities. Routine execution of Kegel exercises could lead to improvement in bladder management as well as in overall pelvic health.

Better Sexual Function and Satisfaction

Regarding sexual performance, Kegel exercises enhance erector and ejaculator function through effective contraction and strengthening of the muscles of the pelvic floor during the stages of erection and ejaculation. Research further suggests that almost 50% of men have reported improvement in the ability to achieve and maintain erection with regular practice of these exercises. This may not just strengthen physical capacity but add to sexual satisfaction as well.

Kegel exercises can be very beneficial for men recovering from prostate surgery

The muscle group is strengthened: it is important to stress that the system of the muscles is located in the pelvic floor enhancing control of the bladder. Kegel exercises help a man regain urinary function and support healing in the surgical area by increasing muscle mass and tone around the prostate. These exercises in the recovery routine can also aid men in rehabilitation and improvement of quality of life after surgery.

Awareness for the Health of the Pelvis

It will greatly help males increase their overall level of awareness regarding the health of their pelvis if Kegel exercises are included in a general fitness regimen. Due to these very focused exercises, males will begin to adopt positive attitudes that would work to bring about increased, overall well-being and physique. This heightened awareness in their body also serves as a stimulus that makes the men turn their attention to the state of their pelvic floor strength and function by adopting measures for prevention and improvement.

Also Read : Exercises You Can Do At Home With No Equipment

How to Identify the Correct Muscle For Kegel Exercises

Identifying the correct muscles is one of the steps of conducting the Kegel exercise and finding the correct muscles effectively. Methods for locating Pelvic Floor Muscles are listed below:

1. Stopping Urination: You can determine that you are using your pelvic floor muscles by attempting to stop the flow of urine while urinating. The muscle you have just contracted is your pelvic floor muscle.
2. Biofeedback: 

If you have trouble doing Kegel exercises, a doctor might suggest trying biofeedback training and electric stimulation of your pelvic floor muscles.

During a biofeedback session, doctor places a pressure sensor into vagina or rectum and ask you to perform a Kegel. A monitor shows if you’re squeezing the correct muscles.

Electrical stimulation recreates the sensation of what a Kegel exercise should feel like. During electrical stimulation, your doctor sends a small electric current into your pelvic floor muscles. In turn, your muscles react to the current by squeezing.

How to Do Kegel Exercises For Men

To reap in maximum benefits of Kegel exercises, it is important to not do it the wrong way. Following is the correct procedure to do Kegel exercises : 

How to Do Them

1. Locate your muscles: Using one of the techniques listed above.
2. Contract: Pull your pelvic floor muscles in as if you were going to start urinating
3. Hold: Hold for 3 to 10 seconds
4. Release: Relax for approximately the same amount of time
5. Repeat: Do 10-15 repetitions in a repetition cycle.

How Often to Do and How Long

For you to feel the effects, you have to do your Kegel exercises three times a day with increased repetition as your strength builds up.

Types Of Kegel Exercises For Men

Kegel exercises are changed according to individual needs and preferences, and the addition of variations can make them more effective. Here are the two most popular variations:

Long Contractions: Here, remember that you tense your pelvic floor muscles and then try to maintain that tension as long as possible, ideally, for up to 10 seconds. Adjacent to the contraction, the holder is unaware of whether the abdomen or thighs are firing. This in turn improves the stamina in the muscles of the pelvic floor.

Rapid Contractions: Here, you are building up and releasing the pelvic floor muscles in quick succession. You must target several contractions and releases in succession, about 10-15 times. This helps in gaining effective responsiveness and strength in your muscles.

All these modifications in the routine can make you achieve strong pelvic floor muscles along with optimizing the Kegel exercises.

Kegel Exercise as Part of Daily Lifestyle

Planning has to be done to develop a day-to-day kegel exercising habit.

The concept for Consistency and Habit Building

1. Reminders: You wear alarms or reminders as you go through your day.
2. Association with Daily Habits: You habituate them as you brush your teeth

Incorporating Kegels in Other Exercise Routines

It is likely that Kegels can be performed at the same time as other exercises, such as yoga and pilates, which also promote core strength and stability.

Also Read : What To Eat Before Workout

Barriers To Kegel Exercises For Men

Kegel exercises are easy to learn but most men will experience some barriers.

Common Barriers Most Men Will Experience

– Most men find the performance of pelvic exercises a mystery to execute, as they rarely know how to use them properly, thus carrying out the movements and providing little real participation.

– It is hard to isolate the muscles in the pelvic floor because most people can hardly achieve the focused awareness required amidst daily distractions.

– Sadly, these super exercises are usually ignored and relegated to the back burner in the rush of life, so men tend to forget their potential benefits as soon as they are learned.  Solutions to Overcome the Obstacles

-Come to health care providers or physical therapists.

– Apps to track pelvic floor exercises.

– Designate specific times of the day to do Kegels.

Kegel Exercises For Men –  Myths and Misconceptions

It is however important to demystify the following myths pertaining to Kegel exercises.

Debunking the Most Popular Kegel Exercise Myths for Men

1. Myth: Kegels are only for women.

Though Kegel exercises for women are more common, Kegel exercises can be beneficial for both men and women.

Lie: Men and women have to lie down in order to do Kegels on the pelvic floor.

2. Lie: One must be lying down to do them.

    Truth: You can do Kegels standing, sitting, or lying down, so you can do it anywhere.

3. Lie: Only postoperative patients can benefit from them.

   Truth: Kegels prevent problems from developing in the first place if they are done regularly.

Importance of Pelvic Floor Health

It is crucial to be aware that pelvic floor health is an essential matter to every individual regardless of gender. Strong pelvic floor muscles are very significant for effective control over urination and enhance sexual functions. In addition, they have an immense contribution towards the whole quality of life as they may influence numerous exercises, standing, and even the simplest day-to-day movements. This care encourages not only a strong view of physical well-being but also sociopsychological confidence.

Kegel Exercises For Men – Conclusion

Building pelvic floor muscle strength through Kegel exercises is an excellent way of contributing to the health of men. It could bring many benefits-ranging from easy control of bladder movements to better overall sexual performance-from integration of such easy exercises into the daily lives of men from all walks of life.

Regular exercises of a healthy pelvic floor will help men with significant quality-of-life improvements while minimizing problems resulting from weak pelvic floor muscles.

Consult a Physiotherapist today for guidance regarding Kegel exercises.

References:

1. Kegel Exercises for Men: Main Benefits. MedicineNet [Internet].

https://www.medicinenet.com/kegel_exercises_for_men/article.htm. Accessed Dec. 06, 2024.

2. Step-by-step guide to performing Kegel exercises. Harvard Health Publishing [Internet]. 

https://www.health.harvard.edu/step-by-step-guide-to-performing-kegel-exercises . Accessed Dec. 11, 2024.

3. What to know about Kegel exercises for men. MedicalNewsToday [Internet].

https://www.medicalnewstoday.com/articles/kegel-exercises-for-men. Accessed Dec. 05, 2024.