Kegel exercises are commonly, used for women who wish to improve the sexual experience giving them more intense orgasms and allowing her to increase her partner’s satisfaction. However, these types of exercises are not just for women — men can experience a variety of benefits from these exercises, as well.
What Are These Exercises for Men?
Kegel exercises for males are designed to strengthen the pubococcygeus or PC muscle. The PC muscle extends from the pubic bone to the tailbone supporting the pelvic organs and allowing the sphincter muscles to contract and relax.
Benefits of Kegels
Men, like women can experience numerous benefits from practicing kegels. One of the major advantages are the sexual benefits that may include the reduction of premature ejaculation, erections lasting longer during intercourse and a variety of other sexual benefits. In addition, kegels exercises are used to treat problems related to the prostate, as well, including, prostatitis, inflammation of the prostate and benign prostatic hyperplasia (BPH). Additionally, these types of exercises for men are often used as a first step to treat urinary incontinence.
How Do You Do Them?
Before you start, you will need to locate your PC muscle, which can be done during urination. When the flow of urine begins, try to stop the flow completely. The muscle that tightens to stop the flow is your PC muscle. If you have any trouble finding the PC muscle, “it may help to lubricate and insert a finger into the anus, attempting to “grip” your finger. If you can accomplish that, then you will know that you have found the correct muscle.
When you have gotten used to tightening the PC muscles, you can perform these exercises anywhere, at any time. This type of exercise does not require any specific equipment; however, some aids are available including, the “Prostate Massager” and the “Peristal” to name a few.
To strengthen the PC muscles, you can use the “squeeze, hold and release” exercise pattern. In this strengthening exercise, you will squeeze the PC muscle, hold it for several seconds and then, release it. With time, you should be able to extend the hold to ten seconds and complete the entire exercise (squeezing, holding and releasing) ten times.
When this exercise is done the right way, you will be able to actually see or feel the testicles lift. In many men, it can take some time to see these results. However, regular practice should result in a noticeable improvement in about four to six weeks.
Videos and Pictures
For more information and further instruction for men on how to perform Kegel exercises, there are varieties of sources that are available online. These sources range from text to pictures to videos, all of which provide you with the instruction you need to find out everything you ever wanted to know about these exercises. One source that you may find particularly helpful is by searching through online videos for kegel exercises for men YouTube. This popular video site is a wealth of information, in terms of learning kegel exercises, the benefits, the side effects and other information related to kegels for men, as well.
Men can use these exercises to help to reduce pain, treat incontinence and support the overall health of the prostate. If you are concerned about your prostate, incontinence or your sexual performance, try these exercises as a simple and effective solution to these problems and more.