Kegel Exercises for Men

Kegel exercises are named after the man who invented it, Dr. Arnold Kegel. The exercises naturally strengthen the pelvic muscles. Although these exercises are most commonly used by women, men can use them as well. Kegel exercises for men improves bladder control, which is important to get rid of incontinence in men. It benefits patients of erectile dysfunction and it also boosts sexual pleasure by preventing premature ejaculation. According to doctors, after prostate surgery can be extremely beneficial to restore bladder control. These exercises involves tightening and relaxing the muscles of the pelvis. These exercises must be done regularly and correctly to strengthen the pelvic muscles.

Performing Kegel

Once you know the exact method of performing Kegel, they will be very easy to perform and can be practiced anywhere and at anytime. Given below are some of the steps which will help you understand the exercises in a simpler way.

• Firstly, locate your pelvic muscles. This is most difficult, but the most important step. Performing the exercises on the wrong muscles will be waste of time and can lead to other health problems.
• For locating the correct pelvic muscles, stopping the flow of urine is an easy method. The muscles you use while stopping the flow of urine are the pelvic muscles.
• Now, we come to the actual exercise which involves squeezing and lifting your pelvic muscles. Hold this position for about 5 - 6 seconds in the beginning and then gradually increase the time.
• Like any other form of exercises, repetition of the activity is the key to gain maximum benefits. Repeat the exercise two times in a day.
• If you are contracting and holding the pelvic muscles for about 5 seconds, then after releasing them rest for 3 seconds. Repeat this procedure for about 5 times in one set.
• For best results, these exercises should be performed every alternate day. You may increase the intensity by adding more repetitions or increasing the time of contraction. If you are holding the pelvic muscles for 5 seconds, then you could increase it to 10 seconds.
• While you are doing the exercises, you must avoid contracting any other body parts like abdomen or thigh. Compressing the sphincter muscle instead of the pelvic muscles can also cause more harm than good.
• If you are putting a lot of strain on the muscles by over doing the exercise, you may experience a lot of pain and discomfort in the pelvic region.
• Benefits of this exercise can be seen after 4 - 6 months. So do not expect quick results and perform the exercises regularly.
• These exercises can also be performed while masturbating or while having sex, but first you need to be comfortable with the exercises.
• The best part of Kegel is that you need not set aside a specific period of time, as this exercise can be performed anywhere at anytime without anyone knowing that you are performing any exercise.

There are many people who want to know whether these exercises have side effects. Well the side effects of Kegel like pain and discomfort arise only when you overdo them. For gaining maximum benefits, you must make sure that you are squeezing and holding the right muscles. Apart from this, regularly performing Kegel will be a key to getting over incontinence and sexual problems.