Everything You Need To Know About Exercises for the Male Kegel Muscle

 

If you're reading this and wondering, "Wait, kegel exercises aren't for women," then yes. This is due to the fact that Dr. Arnold H. Kegel originally created kegel exercises to assist women who experience bladder incontinence following childbirth. However, studies have shown that men can also benefit from these pelvic floor exercises, particularly if they have issues with premature ejaculation, prostatitis, benign prostatic hyperplasia, or other sexual issues. Sneaky sex movies

It makes sense that everyone, regardless of gender, can benefit from the pubococcygeal muscles, also known as the pelvic floor muscles. With our detailed instructions below, we've addressed some of the most frequently asked queries about Kegel exercises.

How do Kegel exercises work?

Kegel exercises, also known as pelvic floor exercises, involve repeatedly contracting and/or relaxing the pelvic floor muscles in order to help strengthen, stretch, or improve pelvic floor muscle tone. These muscles support your pelvic organs, such as the urethra, bladder, and prostate, as well as controlling your urination, bowel movements, and sexual function. Some medical professionals advise Kegel exercises for people who struggle with bowel or urinary control or who are worried about their sexual function.

What Causes Pelvic Floor Muscle Weakening?

Your pelvic muscles may deteriorate as a result of health issues, stressful situations, or experiences that tax your pelvic floor muscles. These consist of: being overweight or obese, having a sedentary way of life, having prostate resection, heavy lifting repeatedly (e.g., at work or the gym), genetics, recurring coughing or sneezing episodes, contact sports and strenuous exercise, and older age.

What Advantages Do Kegel Exercises Have for Your Sexual Life?

Numerous advantages for your sex life can result from exercising your pelvic floor muscles. They can improve erections, orgasms, and ejaculations, boost bladder control, and increase blood flow to the groin to help you have the most pleasurable sex possible. A medically accepted method of treating erectile dysfunction (ED), which is the inability to get a firm enough erection for penetration, is pelvic floor exercises. Kegel exercises are suggested by physical therapists for ED patients along with lifestyle modifications like giving up smoking, consuming less alcohol, and maintaining a healthy diet.

Do Men's Kegel Exercises Actually Help Premature Ejaculation?

Yes, when carried out correctly and regularly, Kegel exercises can help you delay ejaculation. Premature ejaculation (PE), which occurs when a man reaches his climax and ejaculates sooner than he or his partner desires, is a common sexual concern that can be controlled by Kegel exercises, according to research about pelvic floor rehabilitation. As the blood flow to the groin improves, these exercises can help men get firmer erections. Because you'll have more control over your muscles and be able to have sex that is more enjoyable and satisfying, they can also help delay ejaculation.

According to a study by urologists, the sexual endurance of 82.5 percent of the men who participated has increased. Exercises for the kegel can also help you have more orgasms in a given amount of time. Men with PE, like those with ED, may benefit from using a cock ring to better control their orgasms. You can practice delaying ejaculation in addition to performing Kegel exercises by using a sex toy while engaging in solo play. You can achieve this by stopping the stimulation just before the climax and then restarting it with the sex toy after a brief delay.

Performing Kegel Exercises:

You can perform kegel exercises, which are clench-and-release exercises, without any special equipment. Kegel exercises are simple exercises, but it can be challenging to locate and activate the right muscles. One in three people doesn't benefit from or perform kegel exercises incorrectly. It is advised that before adding kegels to your fitness regimen, you consult a doctor or physical therapist for advice. Once you have identified the appropriate pelvic muscles, begin working out your pelvic floor muscles by performing the following motions while sitting, standing, or lying in bed: For 3 to 5 seconds, contract and hold your pelvic floor muscles. Count for another three to five seconds while letting your pelvic muscles relax.

Three to four times a day, repeat this 10 to 20 times. Nevertheless, you can begin gradually and with fewer repetitions, depending on your comfort level or what your doctor advises. It will be simpler to concentrate on your pelvic floor and prevent tension in your inner thighs if your feet are hip-width apart and slightly pointed inwards when performing Kegel exercises while standing. The following activities can also help your pelvic floor muscles contract: Spend 5 to 10 seconds tensing the muscles in your anus. After each attempt, loosen the muscles in your pelvic floor. Three to four times a day, repeat this 10 to 20 times. Kegel exercises must not hurt. The likelihood is that you may be using the incorrect muscles if you feel pain while carrying out these exercises.

What Are the Muscles of the Pelvic Floor?

You can get the results you want by exercising the appropriate muscles. They are the muscles you use to try to stop yourself from urinating, and they make up the bottom of your pelvis. Finding the right muscles can be done in a few different ways. One is by pretending to be trying to halt gassy motions. Stop the urine flow while urinating. You did the right thing and have located your pelvic floor muscles if you feel the muscles in your bladder or anus tightening and moving upward. Squeeze your rectum with your finger while not contracting the muscles in your thighs, buttocks, or abdomen. If you're still unsure of where your pelvic floor muscles are, you can make a biofeedback appointment with your doctor.

More Reminders About Correct Kegel Exercises:

Here are a few suggestions to help you avoid any negative effects on your health that could result from performing Kegel exercises incorrectly: Before exercising, make certain that your bladder is empty. When contracting your pelvic floor muscles, do not hold your breath. Do not tensely contract your muscles by pressing down (imagine lifting this muscle). The muscles in your chest, buttocks, thighs, and abdomen should all be relaxed.

Avoid urinating while exercising. While urinating, performing Kegel exercises may gradually weaken your pelvic floor muscles or harm your kidneys and bladder. It's best to start by doing it while lying down if your pelvic floor muscles are weak, and then gradually progress to doing it while sitting or standing. Exercise only as many repetitions as is advised. Overindulging may cause urination to be difficult. Make an appointment with your doctor or physical therapist for biofeedback training or electrical stimulation of your pelvic floor muscles if you are having trouble performing Kegel exercises.

When Can You Expect Kegel Exercise Results?

As with any form of exercise, it may take some time to see results from performing Kegel exercises, so persistence and patience are crucial. In about four to six weeks after starting, you might start to see results, such as improved sex performance, bigger and stronger erections, and more control over when you ejaculate. If you don't get the outcomes you're hoping for in this timeframe, don't give up. The time it takes for results to appear varies depending on each person's body and how they respond to exercises and treatment options.

Although performing Kegel exercises can have a variety of positive effects on your sexual health, we still advise consulting your doctor first. Based on your condition or goals, your doctor can provide you with expert advice on whether Kegel exercises are the best choice for you. Male sex toys can be incorporated into your sexual explorations, with or without a partner, if you want to explore additional options for enhancing your sexual performance, getting stronger erections, and having mind-blowing orgasms. There are many sex toys for men to support your sexual health journey, depending on your needs.

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