Kegel exercises for men involve contracting and relaxing the pelvic floor muscles. Here's how to do them correctly:
Identifying Your Pelvic Floor Muscles
It's crucial to locate the right muscles before starting Kegel exercises.
- Find the right muscles: To identify your pelvic floor muscles, imagine you're trying to stop yourself from passing gas or halting the flow of urine midstream. The muscles you engage are your pelvic floor muscles. These are the muscles you'll be contracting for Kegel exercises.
Performing a Kegel Exercise
Once you've identified these muscles, you can start the exercises.
- Perfect your technique: Tighten your pelvic floor muscles and hold for a few seconds (e.g., 3-5 seconds).
- Relax: Release the muscles and relax for the same duration.
Maintaining Focus
It's important to focus on only using your pelvic floor muscles and avoid flexing other muscles, such as those in your abdomen, buttocks, or thighs.
Kegel Exercise Routine
For effective results, perform Kegel exercises regularly.
- Repeat three times a day: Aim to repeat this exercise sequence several times in a row, three times a day.
Benefits of Regular Kegel Exercises
Regular Kegel exercises can have a positive impact on:
- Urinary continence
- Improved sexual health
| Action | Description |
|---|---|
| Identify | Locate your pelvic floor muscles by stopping urination mid-stream or preventing gas. |
| Contract | Tighten your pelvic floor muscles. |
| Hold | Maintain the contraction for a few seconds (e.g., 3-5 seconds). |
| Relax | Release the muscles and relax for an equal amount of time. |
| Repeat | Perform multiple repetitions of the exercises several times a day (e.g., 3 times). |
| Focus | Keep concentration only on pelvic floor muscles, avoid other body parts. |
