Kegel Exercise For Man

 Kegel Exercise For Man

Kegel Exercise For Man

Kegel Exercises for Men - Beginners is this a Kegel exercise for men? This is an exercise for the glutes or butt and this exercise will just waste your time if you're trying to improve bladder control or overcome erectile dysfunction. Today we're going to through the correct way to do exercises that won't waste your time and will help you address ED and bladder dysfunction so let's get started.

Today we're going through: 

1. Best Kegels position to start with 

2. How to do Kegel exercises step by 

step3. How many Kegels you need to do

4. How long to see results Part 1. Best Kegels Position The best position to do your Kegel exercises when you're starting is the one that you can best feel your pelvic floor muscles working. 

This includes: Lying on your side with a pillow between your legs Lying on your back Sitting which is the position we're going to start with today

 Part 2. How to do Kegels You need to know where your pelvic floor muscles are to do your Kegel exercises correctly. Your pelvic floor muscles are here between your legs. Looking from the same view you can see that some of these muscles wrap around the base of the penis (arrow to bulbospongoisis and circular muscle around anus) and the anus. 

These muscles that help you during sex and for bladder and bowel control Let's start step by step activating the 3 important parts you need to train. Sit tall sway from the back of the chair and lift your chest.

 Step 1. Here's the first step to doing your kegels correctly. Try to shorten or withdraw your penis inwards towards your body - try it now where you're sitting, can you feel that action? It's a subtle small movement. Try again - don't worry your penis isn't going to get shorter just try to think of this as a way of improving your control. If you hold your fingers the base of your penis you may be able to feel the muscle that wraps around it contracting as your penis moves slightly inwards towards your body. 

Step 2. Next imagine you're trying to stop or slow down the flow of urine and contract around the base of your penis and then relax. Now try to put steps 1 and 2 together. Shorten your penis and try to stop the flow of urine. And now relax.

 Step 3. Here's the final part, tighten your anus as if you're stopping gas from passing this is the back part of your pelvic floor. You should feel your anus tighten but your buttocks should stay relaxed. Combine 3 Steps Let's now put all 3 steps together - this is a correct kegel exercise. Set up by lengthening your spine to sit tall Keep the Inward curve in your lower back Breathe normally and now shorten your penis, stop the flow of urine and tighten your anus together all at once.

 Can you keep your pelvic muscles contracted?

 Keep your belly relaxed Keep breathing normally if you can Hold this contraction for a couple more seconds and now let your pelvic floor muscles relax back to their resting position How did you go with that exercise? It can feel slow to switch the muscles on and difficult to keep holding when you're starting out 

How do you know if you're doing this exercise correctly?

 Quick Tips This exercise feels subtle, don't expect to feel a large contraction like flexing your biceps, the muscles you're exercising are small.

 Test your Kegels: -your penis moves slightly inwards towards your abdomen- your scrotum lifts slightly towards your body If you stand side on to a mirror you may be able to see your penis move inwards and your scrotum lift slightly towards your body you can test these muscles by stopping or slowing the flow of urine but do this as a test not an exercise and only once a week Do these Kegels tips help you? Let me know if the comments below if you're still not sure .

How many Kegels?

 to get results. This is listed in the description below for you to refer back to. Start out during weeks 1-2 doing gentle Kegel exercises. Just focus on getting you technique correct. Then as your technique improves it becomes important to contract your pelvic floor more strongly. 

• I'll repeat that because it's such an important point - you need to contract your PF muscle as strongly as you can using the correct technique Start with the number of exercises you can do for example if you can do 2 exercises in a row for 3 seconds, this is what you do to start. Repeat this routine 3 times a day. 

• Your ultimate goal for strengthening your pelvic floor muscles is to contract them for 10 seconds each time8 - 12 repeated exercises most days of the week. How long for results? Some men notice improvements within a month of starting their exercises however it can take 5-6 months to fully strengthen pelvic floor muscles if they're weak. Meanwhile I really hope this information helps you get started with your kegel exercises and makes your life better.


Greetings everyone! Every year, 400,000 Americans go through surgery for their pelvic organs. We know it's shocking, but there is a way to reduce the risk. Enter kegels, a simple exercise with plenty of benefits. Let's talk about some of them! Do they provide oxygen to the perineal muscles? Are they used as therapy against urinary incontinence? We're talking all that AND more.Let's begin, shall we? 

Number one: Reduces The Risk of Pelvic Organ Prolapse This is a problem that specifically occurs in women. The muscles of the pelvic floor start to weaken with age. If not treated in time, some of the organs in the pelvic floor will not work properly. This means your bladder, uterus, small intestine and rectum. There could be many reasons for Pelvic Organ Prolapse. These include obesity and respiratory problems to pelvic organ cancers. Women may experience this problem after pregnancy. Doing Kegels on a regular basis could strengthen the muscles of your pelvic floor. The symptoms of Pelvic Organ Prolapse can also decrease with it. So while doing Kegels can't cure the problem, they can certainly prevent it from occurring.

Number two: Increases Oxygen Supply In the Perineal Muscles Women aren't the only ones who develop problems as they age. Men usually experience issues with their perineal muscles. Over the years, the supply of oxygen in this part of the body decreases, reducing the flow of blood circulation. When not taken care of, it could lead to major problems. After all, the perineal muscles include the levator of the prostate, external sphincter of the anus and the puborectalis. Due to moments that impact the perineal muscles, kegels are very effective. They involve constant contraction and relaxation of muscles near the pelvic floor. This automatically increases blood circulation in the perineal muscles. It helps to bring the oxygen supply back to that area of the body.

Number three: Effective Against Urinary Incontinence This is another issue that affects women. While explaining pelvic organ prolapse, we mentioned how it has a negative impact on the organs near the pelvic floor. One of those organs is the bladder. When the bladder gets affected, it may develop Urinary Incontinence. A woman with this problem will not be able to control her urine. She might experience leaks little while coughing, or doing any other type of activity. Not a pleasant thing to happen to anyone. A study was conducted on more than 1,800 women with urinary incontinence. It was found that those who did kegels showed more signs of improvement. 

Number four: Reduces The Risk Of Pelvic Floor Dysfunction Usually incontinence is one of the first signs of pelvic floor dysfunction. Some people may lose control over some body function, while others will complain about pain in the lower back and hips. Apart from that, they might face discomfort while sitting or riding a bike. Sometimes it's accompanied by constipation. If you are going through this, you shouldn't be taking it lightly. Doing Kegel can help you the same way it assists those with Pelvic Organ Prolapse. It strengthens your pelvic floor muscles. This doesn't mean you don't need a doctor. If the problem is serious, you should definitely see one! 

Number five: Helps Deal With Menstrual Cramps Pelvic floor exercises can relieve the pain afterall menstrual cramps are no fun. During the menstrual cycle, the pelvic floor is affected by the constant rise and fall of oestrogen. Many women also face urinary incontinence because of this. While urinary incontinence is often temporary during this time, it is still a problem that many have to deal with. 

Number six: Reduces Lower Back Pain Bad posture, stress and severe injury can have your back begging for mercy. This goes for period cramps as well, where an excruciating amount of lower back pain is felt. Some experts say that lower back pain is directly linked to the pelvic floor muscles. They believe so because the pelvic floor usually stabilizes the lower part of your spine. This is why many experts recommend doing Kegel to deal with the pain. Keep in mind, 

Number seven: Good For Your Emotional Well-being One study suggests that going through period cramps, pelvic floor dysfunction and urinary incontinence can affect people emotionally. It lowers a person's self-esteem and leads them to depression. In the long run, it can impact their lifestyle. People who go through urinary incontinence constantly feel insecure. On top of that, there is always stress related to the fear of shame and humiliation. Usually people feel way too embarrassed to talk to doctors about this problem. Doing kegels and knowing it can help serves as a moral boost. Additionally, the physical relief factor also plays an important role in improving their mood. If you are one of them, we would suggest you get started with kegel. 

We have explained the benefits of doing kegel. Let's run through...

 How You Can Do This Exercise For this you can start by imagining you are sitting on a marble floor. After that, try to tighten the pelvic muscles for three seconds. Once this is done, release and wait three seconds to try again. Make sure that you do this at least a few times in a session. If you are a beginner, you may find it easier to do kegels while lying down with your arms on both sides of your body. 

Then raise the lower part and try tightening your pelvic area. Make sure you are doing at least 3 sets of this exercise. As a precaution, we would not recommend holding your breath. Instead, breathe freely while doing this exercise. Oh and be careful not to get the muscles of your abdomen and buttocks involved. It would be better not to strain them. So play safe. When To Do It There isn't any particular schedule as to when you can practice this exercise.

 Just make sure it's part of your routine and you are not straining your body. On that note, we would suggest that you check out our video on the best time of the day to exercise. Since many of us are not sure when to workout, this will definitely help in picking the right time. Come to think of it. 

Here are a couple tips you can use to successfully integrate kegel into your routine. 

Tip Number one: Try to do the exercise the same time everyday. Usually, it is easier to make something a part of your lifestyle when you stay consistent with it. So commit. Don't miss out! 

Tip Number two: Note down the benefits of this exercise. It will help you stay motivated. When you are motivated about something, you will find it easier to integrate that routine into your life. Have you tried Kegels yet? Would you consider trying Kegels after Read this Article? Let us know in the comments below!