Gyms have developed workout regiments that target nearly every muscle in your body.
But are you targeting the muscles that matter most to your sexual health?
Many people aren’t even aware that they have a pelvic floor muscle, as it can be a tricky muscle to locate within the body, and it is one that is scarcely discussed by doctors except for in reference to female pregnancy.
This muscle often gets left out of men’s workout routines because they are unaware of the benefits that Kegel exercises have for men.
Kegels are a type of exercise that target your pelvic muscles in order to provide key support to your bladder, prostate, and penis.
Just like other parts of your body, your muscles in your pelvis may need regular exercise in order to stay in shape.
For those whose who suffer from weak penile functionality,
Kegels, also known pelvic floor exercises, may be the perfect solution—allowing you to strengthen your pelvic floor muscle to minimize urinary inconsistencies, erectile dysfunction, and premature ejaculations.
When performed correctly and consistently, Kegels have helped men last longer in bed, achieve fuller erections and stronger orgasms, and prevent urinary leakage.
However, locating the correct muscle when performing these exercises can be much trickier than pointing out your abs, glutes, or biceps.
If you’ve been instructed by your doctor to integrate Kegel exercises into your daily routine, or if you’ve simply heard about the benefits of Kegels and are interested in learning more about them,
read on below for everything you need to know about this important exercise, how to do it properly, and how it may benefit you.
What are Kegel Exercises?
Kegels, also known as pelvic floor exercises, are a type of exercise that allows you to strengthen a muscle found within your pelvis called the pelvic floor muscle.
This muscle is responsible for supporting your pelvic organs and is located between your scrotum and anus in a region called the perineum.
The exercise involves contracting the pelvic floor muscle repeatedly in order to strengthen it over time.
When performed correctly, Kegel exercises can significantly strengthen the pelvic floor muscle to support healthy urinary and sexual functions.
In fact, Kegels can be so effective that they are often recommended to pregnant women, as the pelvic floor muscle serves an important function during childbirth, and Kegels can help ensure that the muscle is in top working order when they go into labour.
For men, Kegels can be equally effective, especially as a cure for erectile dysfunction or weak ejaculations.
This is because as Kegels strengthen the pelvic floor muscle over time, this muscle can put more pressure on the bulbocavernosus muscle—increasing blood flow and making it easier for the penis to engorge.
The Benefits of Doing Kegel Exercises
Because the pelvic floor muscle serves as the base of the pelvis, it has the responsibility of supporting a wide range of organs in the region, including the bladder, penis, prostate (in men), and uterus (in females).
For men, this means providing the needed pressure in order to achieve normal erections and ejaculations, as well as urinary functions.
Read on below for some of the top benefits of integrating Kegels as a permanent part of your daily routine.
Improving Bladder and Urinary Control
Men who suffer from weak pelvic floor muscles often experience urinary inconsistencies in the form of frequent urinations and leaky bladders.
These symptoms are often the result of other medical conditions, including overactive bladder syndrome, or as a result of medical complications, like those that may arise during prostate cancer surgery.
Urinary inconsistencies can pose a serious inconvenience to one’s daily life, but fortunately, Kegel exercises have been shown to significantly minimize these symptoms, allowing individuals to regain some control over their bladders.
Men who reported frequently having to get up during the middle of the night to pee reported fewer incidences after adopting a consistent Kegel regiment.
In addition, as the pelvic floor muscle is strengthened, an increased amount of pressure can be added to the bulbocavernosus muscle after urination.
This allows your body to properly clear the urinary track after you pee—something that can minimize the chance of urinary tract infections (UTIs).
Combating Erectile Dysfunction
In addition to minimizing urinary inconsistencies, many men opt to do Kegel exercises in efforts to combat erectile dysfunction.
ED can be an extremely frustrating condition that affects as many as one-quarter of men under the age of 40.
This condition can significantly impact one’s sexual health as it often interferes with the ability to maintain an active sex life.
Those who suffer from erectile dysfunction often turn to pharmaceuticals like Viagra to manage their symptoms—however, medication isn’t the only option for those seeking to minimize the symptoms of this disorder.
Kegels are a natural alternative or supplement to pharmaceuticals that have been scientifically tested as a means of reversing ED.
One study published in the British Journal of Urology, for example, showed a statistically significant change in the penile functionalities of men who adopted Kegel exercises into their routine over the course of 3 months, in comparison to the control group.
This experiment involved a randomized controlled trial, and resulted in 40% of the men in the intervention group regaining normal erectile function, while 35% showed noticeable improvement and only 24.5% failed to improve.
In fact, all men involved in the study showed improvement after 6 months, and the men that were switched from the control group to the intervention group showed improvement as well.
The results of this study led the experimenters to conclude that Kegel exercises should be considered a “first-line defence” against the symptoms of ED.
Improved Ejaculatory Control
As the pelvic floor muscle is strengthened, you may notice greater control over your penile functions, including the ability to delay ejaculation.
Premature ejaculation is a common condition that many develop, especially later in life as they age. Those who struggle with premature ejaculations subsequently tend to experience sexual frustration as well as lowered self-esteem and relationship issues.
By strengthening the pelvic floor muscle through Kegels, men can regain some control of their ejaculations, so that they can enjoy sexual intercourse for longer periods of time.
If you have ever tried to stop yourself from ejaculation, you likely experienced a pulling sensation in your pelvis; this sensation is the pelvic floor muscle contracting.
When a man regularly perform Kegels, they will strengthen this muscle so that they can contract and squeeze it more firmly, and eventually build up enough strength so that they can stop the force of ejaculation entirely.
As a result, you’ll find that you can significantly elongate your sexual stamina, being able to delay your ejaculation until you have built up adequate volume and force—so that once you do ejaculate, it feels better than ever.
Greater Sexual Pleasure
In addition to helping men last longer in bed by preventing premature ejaculations, doing Kegels during orgasm has also been reported to increase sexual pleasure.
Both men and women have reported experiencing harder and more satisfying orgasms when they squeeze their pelvic floor muscle during climax.
For women, this is because Kegels result in the tightening of their vaginas, allowing the penis to stimulate the vaginal walls even more.
For men performing Kegels during ejaculation has resulted in reports of multiple orgasms, or a sensation of rolling orgasm.
Appearance of an Enlarged Penis
As one of the most effective natural means of reversing erectile dysfunction, regular Kegel exercises have been shown to help men achieve their fullest erect penis length, creating the appearance of an enlarged penis.
This occurs due to the fact that, as the pelvic floor muscle contracts and puts pressure on the bulbocavernosus muscle, a healthy amount of blood pressure and blood flow is able to engorge the penis and extend it to its fullest erect length.
For many who have become accustomed to seeing their penises in a flaccid or semi-flaccid state, being able to achieve a full erection can create the appearance of an enlarged penis.
When the penis is able to become fully hardened and extended, men can enjoy improved sexual experiences, and often improved sexual confidence as a result.
Overall, Kegel exercises pose many benefits when done properly, allowing men to regain control of their bladders and penile functionalities.
For those considering Kegel exercises as a treatment for erectile dysfunction or premature ejaculations, even minimal improvements in the strength of the pelvic floor muscle can have major positive impacts on one’s sex life that, in turn, can benefit not just your sexual health, but your overall health as well.
How to do Kegel Exercises
Unlike doing bench presses or leg exercises, Kegel exercises can be a little more difficult to complete, especially if you’re not in the habit of contracting this internal muscle.
Because the pelvic floor muscle is found inside your body, it can be a difficult muscle to pinpoint without the right techniques.
Further, some doctors recommend caution when performing kegel exercises during urination, as doing them too frequently or incorrectly may lead to a UTI.
In order to locate your pelvic floor muscle and perform Kegel exercises properly, follow the steps below:
Locate Your Pelvic Floor Muscle:
The pelvic floor muscle can be somewhat tricky to locate, as it is not a muscle that we are accustomed to flexing.
On men, the pelvic floor muscle is located in the perineum region between the scrotum (balls) and the start of your butt crack—this area is also sometimes referred to as your “gooch.”
One of the easiest ways to locate your pelvic floor muscle is by trying to stop your urinary stream halfway through peeing.
You should feel a pulling/squeezing sensation in your lower abdomen once you are able to successfully stop your urine—this is your pelvic floor muscle contracting.
Another way that some men describe finding their pelvic floor muscles, is by imagining that they have to stop themselves from passing gas.
When trying to locate your pelvic floor muscle, it is important to avoid contracting your buttocks, legs, abdomen, or any other muscle, in addition to avoiding holding your breath.
In some cases, men who are unable to locate their pelvic floor muscles may require biofeedback in order to assist them.
Contract Your Pelvic Floor Muscle for 1-5 seconds: Once you have located the correct muscle, squeeze it firmly in order to contract it for 1-5 seconds or as long as you can. If your muscle is especially weak, you may find that you can only hold it for one second, or perhaps even less. This is ok, start with as long as you can flex it and continue to challenge yourself over time to hold the contractions longer. When flexing, count each second slowly, maintaining consistent pressure on your pelvic floor muscle.
Release for 5 seconds:
Once you have reached your count, you can go ahead and release the tension, allowing the muscle to relax for another 5 seconds.
Repeat 10 times:
Repetition is key if you want to make any progress as a result of Kegel exercises.
When you do Kegels, contract and release the pelvic floor muscle ten times without contracting any other muscles in your body.
Doing three sets of 10 Kegels per day, for a total of 50 Kegels, is the recommended regimen for those who want to see results within a few weeks.
Perform Kegels Daily:
The longer you are able to maintain your Kegels regiment the better, as, like other muscles in the body, it can lose its strength if you quit exercising.
Making Kegels a permanent part of your daily routine (unless you experience unwanted side effects or your doctor discourages it) can help you maintain your pelvic floor muscle in top shape.
If you find that you are struggling to complete Kegel exercises, starting off by lying on the floor with your knees bent and your pelvis raised can make it slightly easier, as your muscles don’t have to work against gravity when contracting.
Eventually, as you become better at holding Kegels for longer periods of time, you should be able to do these exercises in virtually any position.
As men age, it is even more important for them to integrate Kegel exercises into their daily routines—especially since men become increasingly at risk of developing symptoms of erectile dysfunction, premature ejaculations, and urinary inconsistencies as they get older.
As the supporting muscle to your pelvic organs, the pelvic floor muscle serves as the foundation of your urinary and sexual health.
By performing regular Kegel exercises, you can keep this important muscle in top shape.
Signs That Kegel Exercise are Making a Difference
Because Kegels require repetition in order to start making a difference, it may take anywhere between a few weeks and a few months for you to notice any results.
When done properly and consistently, Kegel exercises should help you regain control of your bladder and penile functionality.
A decrease in bladder leakage and urinary dribbling is one of the most common signs that Kegels are working. In addition, increase penile response to sexual stimulation—including the improved ability to achieve an erection, maintain a fully erect state, and achieve an orgasm—are all signs that Kegels are making a difference to strengthen your pelvic floor muscle.
If you don’t notice any improvement by 3-6 months, it may be time to consult with your medical professional to determine if you are possibly doing the exercise incorrectly, if there is an underlying issue that needs to be addressed, or if a more intensive treatment plan is necessary for your needs.
If you notice that you are getting more frequent Urinary Tract Infections (UTIs) than normal, you should stop doing Kegel exercises immediately and consult with a medical professional.
Frequent UTIs may be the result of improper Kegel form, or possibly a seriously weakened pelvic floor muscle that may need additional attention.
Tips for More Effective Kegels
Maintaining a consistent regiment is important if you want Kegel exercises to work. Just like other muscles in your body, your pelvic floor muscle requires consistent and repeated exercise in order to build strength.
Choosing specific times of day to perform Kegels, for example once in the morning, once after lunch, and once before bed, can help you stay on track.
Alternatively, doing Kegels anytime you are completing a mundane activity, can ensure that you are working the pelvic floor muscle frequently.
For example, doing Kegels every time you do the dishes, sit down at your desk, or go out for a jog can ensure that you are varying your positions as you perform Kegel exercises.
For men who are taking up Kegels as a means to regain bladder control and minimize urinary leakage, doing Kegels after every time you pee can help ensure that your bladder and urinary tract are completely clear.
- Make sure you’re not contracting other muscles:
Because the pelvic floor muscle is somewhat of a difficult muscle to pinpoint, many accidentally end up contracting other muscles of the body and, as a result, miss out on the benefits of proper Kegel exercises entirely.
When you go to do Kegels, place your hand on your lower abdomen and take note of any contractions in your abs. Also, try to avoid flexing other muscles including your glutes (buttocks).
Lastly, make sure that you are not holding your breath as you perform these exercises.
Properly locating the pelvic floor muscle and ensuring that you are flexing it correctly can help you achieve the maximum effect and benefit from your Kegels.
Increase the length of contractions by increments:
In order to see the best results from your Kegel exercises, it is important to increase the length of contractions by increments, the same way that you would increase the weight on a bench press over time.
When first starting out, performing three sets of 10 Kegels, holding each contraction for about five seconds, is enough to work out the muscle.
Even if you have to start off with only holding each Kegel for one second, and then moving up to three seconds, five seconds, and so forth, can produce a great improvement.
As the pelvic floor muscle grows stronger, however, it is a good idea to increase the length of the contractions, even by just a few seconds, to work the muscle even more.
The longer you are able to flex your pelvic floor muscle, the more control that you will have over your ejaculations and bladder.
Try Kegels in different positions: Varying your position as you perform Kegel exercise can ensure that you are working the muscle holistically in order to improve its overall strength.
If you find that you are having difficulty with Kegels, starting off by lying flat on the floor may make it easier as your pelvic floor muscle does not have to struggle against gravity.
As the pelvic floor muscle becomes stronger and you find Kegels to be easier, varying your position can produce the best results.
Try to do Kegel exercises standing up, laying down, sitting, on your side, bent over, and in any other position you can think of.
Kegel Exercises Frequently Asked Questions (FAQ)
How Long Does it Take to See Results?
Depending on the extent of your condition, Kegel exercises may take less or more time in order to create noticeable effects.
Some men have reported significant improvements after merely a few weeks, while other may require 3-6 months before noticing a payoff.
What are the Risks of Doing Kegels?
Kegels are considered, for the most part, a low-risk exercise; however, there are some things to keep in mind so that you don’t over train your pelvic floor muscle.
Some doctors believe that doing too many Kegels in a day, or flexing the pelvic floor muscle for too long, could have adverse effects.
Medical professionals tend to express particular caution against performing Kegels as a means of stopping urinary flow.
This is because when you stop your pee during urination you could risk intercepting a urinary tract infection (UTI) or a bladder infection.
Though this may be a good way to first identify your pelvic floor muscle so that you know which part of your body to flex for future Kegel exercises, it is better not to make a habit of performing Kegels during urination.
However, doing them immediately after you pee could actually help empty and clear the bladder and urinary tract.
Will Kegel Exercises Enlarge My Penis?
One of the most common myths about Kegel exercises is that they are an effective means of increasing your penis length or girth.
Though Kegels can do miracles in terms of helping you regain control of your ability to achieve a full erection and empty your bladder, they can’t, unfortunately, grow your penis.
Even though Kegels are a type of muscular exercise, they don’t allow you to “bulk up” your penis in the same way that you would “bulk up” your arms or legs.
However, while Kegels can’t actually cause your penis to grow in size, there are some benefits to Kegels that could help promote the appearance of a larger penis.
The facts are, once a man reaches adulthood, the biological clock on his penis runs out—and unless they are able to jumpstart its growth on a cellular level, what you have is what you get.
When you perform Kegel exercises, however, you are strengthening the pelvic floor muscle so that it is more capable of placing the needed pressure on the bulbocavernosus muscle of your penis; this allows a healthy amount of blood flow to engorge the penis so that it is able to reach its maximum erect length and width.
As a result, your penis may appear slightly larger after consistent Kegel exercises, but this is simply due to the fact that you are able to achieve your fully erect penile length, when you may previously have been working with soft erections.
Can Kegels Cure Erectile Dysfunction?
Though every case is different, a significant proportion of men who have tried Kegel exercises as a cure for erectile dysfunction have found tremendous success.
Erectile dysfunction is often classified into two different cause: psychological and physical.
Psychological causes of ED include low self-esteem, small penis syndrome, relationship problems, stress, anxiety, depression, and more.
If this is the cause of your ED, the best cure is usually addressing the root problem by seeking psychological support, making changes in your life, or, in some cases, seeking penile enlargement.
If, on the other hand, your ED is the result of a physical problem, a weak pelvic floor muscle could be the culprit.
The pelvic floor muscle is often weak as it is, and it gets even weaker as we age; this can result in erectile dysfunction as the muscle is not able to contract adequately in order to support healthy blood flow, erections, and ejaculations.
Because the penis is made of soft tissues, it relies on signals from the head of the penis to the pelvic floor muscle to contract so that blood can rush to the penis’s shaft tissues and engorge the member.
When men suffer from erectile dysfunction, they are only able to achieve soft erections that do not allow the penis to extend to its fully erect length.
By performing regular Kegels, however, you can strengthen the pelvic floor muscle so that it can support fuller and harder erections.
In a clinical study of Kegels, 40% of men reported that they helped reverse or cure erectile dysfunction within the first three month—and with every member of the intervention group seeing improvement within by the six-month benchmark. Private Gym, a program based on a Kegel exercise regimen, even boasts an impressive 75% success rate amongst participants.
If you have been doing Kegels for several months and you still do not notice any improvement in your erectile dysfunction symptoms, you should speak with a medical professional to determine if there are any underlying conditions present.
Who Discovered Kegels?
Kegel exercises were first medically studied and recommended by an obstetrician named Dr. Arnold Kegel in the 1940s as a means to help women prepare for childbirth.
For women, the pelvic floor muscle provides key support to the uterus during pregnancy, and when they go into labour, their pelvic floor muscle helps turn the baby so that they are in the correct position.
Due to these findings, Kegel exercises were identified as a means of strengthening the pelvic floor muscle.
Overtime, more studies on the effects and uses of Kegels revealed that they can be very beneficial for men as well.
Today, many doctors recommend Kegel exercises for men to improve bladder and ejaculatory control.
Strengthening the Muscles in Your Body That Matter Most
With all the different exercise regimens out there, one of the most important muscle-targeting strength training exercises often gets left out: Kegels.
Kegel exercises have been medically proven to strengthen the pelvic floor muscle, an important muscle responsible for healthy bladder functions, ejaculations, penile performance, and overall sexual health.
Located in your body’s perineum regions, the pelvic floor muscle is responsible for providing key support your penis, bladder, and prostate.
To ensure that this muscle is in top shape, Kegels offer the targeted strength training that your body needs to exercise these muscles so that you can maintain and regain control of your sexual and urinary health.
The pelvic floor muscle is often weak as it is, and can become even weaker as men age or experience other medical complications.
For this reason, integrating Kegels into one’s daily routine can significantly improve the pelvic floor muscle’s ability to carry out its important functions using a natural exercise method with proven results.
By adding regular Kegel exercises as a permanent part of your daily routine, you can regain control of your bladder and ejaculations, and experience greater sexual satisfaction as a result of fuller erections, longer stamina, and stronger orgasms.
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