A man can confirm he's performing Kegels correctly by feeling a tightening sensation in his pelvic floor muscles. This can be verified through a few methods.
Identifying the Correct Muscles
The key to successful Kegel exercises is correctly identifying the pelvic floor muscles. Several techniques can help:
- Urine Stream Interruption: While urinating, attempt to stop and start the flow. The muscles used to control this are the pelvic floor muscles. Note: This technique shouldn't be practiced regularly, as it could lead to urinary tract infections. It's best used only to initially identify the muscles.
- Digital Examination: Gently place a finger into the anus and squeeze the muscles as if trying to stop urine flow. You should feel a tightening sensation on your finger. This directly targets the pelvic floor muscles. ([Find the right muscles] reference)
- Visualization: Imagine you're trying to stop the passage of gas. The muscles engaged in this action are the same muscles used for Kegels. ([Step-by-step guide to performing Kegel exercises - Harvard Health] reference)
- Physical Sensation: If you're doing the exercises correctly, you'll feel a contraction or lifting sensation in the area around your penis and scrotum, without engaging your abdominal, buttock, or thigh muscles. ([How to Do Kegel Exercises For Men] reference, [Kegel Exercises: Are You Doing Them Correctly?] reference)
Incorrect Kegel Technique: What to Avoid
It's crucial to avoid engaging the wrong muscles. Common mistakes include:
- Using abdominal muscles: Feel for tension in your stomach. If you feel it there, you're using the wrong muscles.
- Squeezing buttocks: Kegels shouldn't involve clenching your buttocks.
- Holding your breath: Maintain normal breathing throughout the exercise.
Confirmation of Correct Technique
Once you've identified the correct muscles, focus on the sensation of a lift or tightening in the pelvic floor. Avoid excessive squeezing or straining. Consistency is key—perform Kegels regularly for optimal results. ([Kegel exercises for men: Understand the benefits - Mayo Clinic] reference)
