Contents:
- Medical Video: How to Kegel for Men - Professional Guide to Effective Kegel Strength Exercises
- Benefits of male Kegel exercises
- How do you do male kegel gymnastics?
- 1. Find where your pelvic muscles are
- 2. Perform Kegel exercises regularly
- 3. When do you need to do Kegel exercises?
- 4. Make variations
- What needs to be considered when doing male kegel gymnastics?
Medical Video: How to Kegel for Men - Professional Guide to Effective Kegel Strength Exercises
Kegel exercises are easy and simple movements that are useful for strengthening the pelvic floor muscles. Kegel exercises are usually performed by women to tighten the vagina, even this exercise is recommended for pregnant women to facilitate the delivery process. However, it turns out Kegel exercises can also be beneficial if done by men. What are the benefits of male kegel gymnastics? Check out more below.
Benefits of male Kegel exercises
Male kegel gymnastics is useful to help people who suffer from urinary incontinence, namely the inability of someone to control their bladder, resulting in beser.
In addition, male Kegel exercises can also help the recovery process after doing prostate surgery. This is evidenced by research done in men who have prostate surgery shows that Kegel exercises can improve the recovery process of the bladder after surgery.
Other studies that can prove Kegel exercises can help restore men who experience impotence (erectile dysfunction). The group exercises their pelvic floor muscles by doing Kegel exercises for 6 months on a regular basis. The result is 40% of them have normal erectile function.
Male kegel gymnastics are also touted as a therapy for people who experience premature ejaculation and can increase penis size, but there is no scientific evidence to prove this.
How do you do male kegel gymnastics?
1. Find where your pelvic muscles are
Pelvic floor muscle is located at the base of the pelvic cavity and its position extends from the pubic bone to the lower spine. Before doing Kegel exercises, you should find and know where your pelvic muscles are in a way, pretend to be urinating, then try to stop the flow of urine with rapid muscle contractions. The contracting muscles are your pelvic muscles.
2. Perform Kegel exercises regularly
After knowing your pelvic muscles, the next step is to do kegel exercise regularly. The first step is to flex the muscles, try to make movements such as holding urine, and do it for 5 to 20 seconds, then release. Movements like this are very easy to do and you can do it 10 to 20 times per exercise time, with about 3 or 4 times a day of practice.
3. When do you need to do Kegel exercises?
Try to make Kegel exercises become your daily routine, such as when taking a shower, after urinating, or even when you laugh and lift heavy loads. This very simple movement makes kegel gymnastics not time-consuming in practice, it can be done anywhere and anytime.
4. Make variations
You can make variations of Kegel exercises by holding your muscles very fast or very slowly. Combine the variations of the movement in one exercise. Make sure your body is relaxed and does not involve other muscles such as the thigh muscles, buttocks, or abdomen. Perform Kegel exercises by relaxing and breathing normally.
What needs to be considered when doing male kegel gymnastics?
If you feel pain in your stomach or back after doing Kegel exercises, then it indicates that you are not doing gymnastics properly. Kegel exercises only involve the pelvic floor muscles and make sure your other muscles do not need to contract.
In addition, do not overdo it in Kegel exercises because the muscles will become tired and ultimately not be able to function properly.
People who are still young, usually have pelvic muscles that are still tight and strong but will weaken with age. Therefore, as with other body muscles such as the abdominal muscles, arm muscles, and others, the pelvic muscles must also be regularly trained with male and female kegel gymnastics, but with the right movements.
