How to Do Kegel Exercises - Men
According to experts, kegel exercises are beneficial for men, because not only do they strengthen the pelvic floor (PC) muscle, but they also prevent premature ejaculation, incontinence, and they can even improve orgasms. If you’re having any of these problems, then you should try out this simple routine. Here’s how to do kegel exercises for men.
Locate Your PC Muscle
Many people think they’re doing kegel exercises, but are in fact, squeezing the wrong muscles. Before beginning the routine, learn where your pelvic floor muscle is, first. Here’s how:
While urinating, stop the flow of urine, intentionally. Try doing this a few times until you clearly feel and know which muscle you use to stop the flow. That is the PC muscle.
Insert a finger in your anus, and try squeezing your pelvic floor muscles. When you feel pressure all around your finger, you’ve got the right one.
Find Your Baseline
Kegel exercises can be done anywhere and anytime. Of course, you must first find your baseline, or how much kegels you can do in a set.
Start by squeezing your muscle hard, then hold. This is the basic kegel exercise. Squeeze and hold for three to five seconds, then release, and as you do, observe how your muscles feel. Try to relax for five seconds, then do it again. During this first routine, see how much kegels you can do before your muscles become tired.
Using Sets Of Repetitions
Sets of repetitions with your kegel exercises give the best impact and are more effective. Work from your baseline, or if you want, you can do five repetitions, consisting of squeeze, hold, then release. Don’t push yourself too much, though.
Building Up Your Strength
After finding your baseline, do your kegel exercises at least every two days, increasing the number of exercises per set and how long you hold the squeeze. Try to eventually work up to a point, where you hold the squeeze for at least ten seconds with ten repetitions of kegels for every set. This makes:
Squeeze
Hold for ten seconds
Release
Ten-second rest
Repeat ten times
Once you’ve mastered this, try to do the exercise for at least three to four times a day.
Intensity And Time For Kegel Exercises
Varying the amount of time and intensity of your hold during the squeeze in a set greatly helps. If you think you’re already doing the exercises properly, practice on rapid squeezing and releasing next. Experiment and find out how long you can hold a squeeze, without feeling discomfort. As soon as you feel pain, stop.
Do Your Kegels During Masturbation
Incorporating kegel exercises when you masturbate is also a good practice. Do them while you start, before getting an orgasm and while you’re having orgasm already. You’ll feel that kegels change your experience of orgasm, and changes your sexual excitement. Doing this repeatedly also gives you better control of your ejaculation.
A Few Tips
You can also do kegels while having intercourse.
Isolate your pelvic floor muscle as you do the exercise. Don’t contract your buttock muscles, thigh, abdominal or sphincter muscles. This reduces the kegels’ effectiveness.
Don’t overdo it. Straining the muscle causes pain and aggravates a condition.
Find time for kegels. You can do your kegels while you’re having lunch, finishing a report or even in your car during a red light.
Kegels work for men as good as they do for women. Incorporate this simple, but effective routine in your lifestyle, and you’ll surely reap the benefits.