Benefits and Simple Kegel Exercise Methods for Men
KOMPAS.com – Kegel exercises have been synonymous with women. In fact, men can also reap the benefits of this exercise.
Kegel exercises are exercises that aim to strengthen the pelvic floor muscles.
Women and men both have pelvic floor muscles. Kegel exercises can strengthen the organs around the pelvis, including the urethra, bladder and intestines.
Before reviewing simple Kegel exercises for men, consider the benefits of this pelvic floor exercise for men.
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Reporting from Healthline, when I was young, the condition of the pelvic floor muscles was usually still tight and strong.
As you age, this part of the body can weaken and stretch.
In addition, the pelvic floor muscles can also become loose due to diabetes, surgery, prostate, bladder, or bowel problems.
Poor pelvic floor muscle conditions can affect bladder control and sex performance.
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The good news is, these weakened muscles can be retrained with exercise, especially Kegel exercises.
Research shows, the function of Kegel exercises for men is to help overcome the problem of difficulty controlling urination after prostate surgery and to help relieve an overactive bladder.
Additionally, research published in Sexual Medicine Reviews shows, Kegel exercises can improve male sexual function.
If studied, this exercise can overcome erectile dysfunction, control ejaculation, and increase the intensity of orgasm in men with chronic prostatitis or chronic pelvic pain syndrome.
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Simple Kegel exercises for men
Before starting Kegel exercises, men need to know exactly where the pelvic floor muscles are.
Launch Mayo Clinic, find the pelvic floor muscles in between pees. In the middle of peeing, try to hold on for a moment. The muscles that hold urine are the pelvic floor muscles.
After finding the pelvic floor muscles, try some simple Kegel exercises for men as follows:
- While lying down, tighten your pelvic floor muscles. The trick, hold the contraction for three seconds, then relax for three seconds
- Try several times in a row. As your muscles get stronger, try Kegel exercises while sitting, standing, or walking
- If you are getting better, keep the training focus. Focus only on toning your pelvic floor muscles. But, don’t let the muscles in your stomach, thighs, or buttocks relax
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During simple Kegel exercises, men should avoid holding their breath during exercise.
For best results, repeat the exercise three times a day, aiming until the strong man Kegel exercises three sets of 10 times each day.
Make Kegel exercises a part of your daily life, such as brushing your teeth or doing other daily activities.
If men have trouble doing Kegel exercises, there is no need to hesitate to ask for instructions from a doctor.