Best Kegel Exercises For Men

Best Kegel Exercises For Men

Of course! Men can benefit from Kegel exercises just as much as women can. The pelvic floor muscles are worked on during these exercises, and doing so can help with bladder control, sexual function, and preventing incontinence. Men can perform Kegel exercises as follows:

How to Perform Men's Kegel Exercises:

Locate Your Pelvic Muscles:

 

• Try to halt the urine's flow midstream to identify your pelvic floor muscles. Your pelvic floor muscles are what you use for this.

**2.** Empty Your Bladder: • Begin by completely emptying your bladder. By doing this, you can make sure that during the exercises, your pelvic muscles won't be compressed by your bladder.

*3. ** Become comfortable: • Look for a peaceful, cozy spot to sit or lie down. Kegel exercises can be performed covertly without being observed.

**4.** Complete the following tasks:

• Contract Your Muscles: For three counts, contract your pelvic floor muscles. Try to visualize yourself trying to raise your pelvic organs higher.

• Let Go of Your Muscles: Let go of your muscles and let them relax for three counts.

• Repeat: As your muscles become stronger, progressively increase to 20 repetitions or more from a starting point of 10.

• Aim for three sets of ten to twenty repetitions or more each day.

*5. ** Be Consistent: Consistency is essential, just like with any other exercise. Make an effort to include these exercises in your regular regimen, for example, by performing them while watching TV or brushing your teeth.

**Six. ** Avoid Holding Your Breath: • When performing Kegel exercises, breathe normally. Breathing should not be held in as it can increase your heart rate.

**7. ** Track Your Progress: • To keep track of your progress, record the exercises you perform. You can record how many times you do it as well as any improvements you see in your ability to control your bladder or have sex.

**8. ** Speak with a Healthcare Professional: • See a physical therapist or healthcare provider if you're having trouble locating or isolating your pelvic floor muscles, or if you're unsure if you're performing the exercises correctly.

Keep in mind that it may take a few weeks or months for men to see noticeable benefits from Kegel exercises, so be patient and persistent in your efforts.