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Most people have heard of Kegel exercises for women, but what a lot of people don’t know is that men can also practice these exercises, and with much the same results. No, men will never have to recuperate from childbirth or go through menopause, but they do suffer with incontinence and problems in the bedroom, both of which can be helped by performing Kegel exercises regularly. Kegels for men are performed in a similar manner to those performed by women, and they are just as easy, painless, and effective every time.
There are many reasons whereby men can benefit from performing Kegel exercises. Just like women, their pelvic floor muscles can weaken over time, mostly due to situations such as obesity, lack of exercise, consistent coughing, increasing age, and even certain surgeries. As a result, men can suffer with conditions such as incontinence, trouble emptying the bladder, and all sorts of problems in the bedroom, including the inability to get an erection and only being able to keep an erection for a short period of time.
It may seem that doing something as simple as Kegel exercises won’t be able to ease or even eliminate all of these problems and more, but the fact is that they do. Weak pelvic floor muscles can wreak havoc on your body and even on your life, so the sooner you start strengthening those muscles, the closer you’ll be to being back in full form so that you can enjoy the rest of your life. Don’t let the ease of doing your Kegel exercises fool you; just jump right in so that you can be happier both in and out of the bedroom from now on.
The basics of performing Kegel exercises are very simple to understand, but there are a few tips that you should follow in order to make them even more productive. Although Kegels are simple and painless to do, they can be made even easier and more effective if you abide by the following rules.
Tip #1: Empty Your Bladder First
Before you start doing your Kegel exercises, always empty your bladder as completely as possible first. Having a full bladder won’t necessarily eliminate the effects of doing your Kegel exercises, but it may make them a little more uncomfortable because of that feeling of fullness. With an empty bladder, Kegel exercises are simply easier to do, which is why having an empty bladder is always recommended.
Tip #2: Make Sure You’re Using the Right Muscle
If you’re unsure which muscle is in your pelvic floor, think about the muscles you use when you stop urinating in mid-stream. These are the muscles you need to use when performing your Kegel exercises. In addition, these are the only muscles you should use, because it is never a good idea to tighten your abdomen, buttock, or back muscles when performing these exercises. Use a squeeze-and-lift approach when performing your Kegels, and use only your pelvic floor muscles and no others.
Tip #3: Always Start Out Slowly
Kegel exercises are not difficult, but since you are working on a muscle, you should never take it too fast. Yes, you will eventually work your way up to doing a large number of Kegels, but at first you should definitely take it easy. As a matter of fact, starting out with 5 repetitions of Kegels three times a day isn’t a bad idea, because the last thing you want to do is over-work your pelvic floor muscles and become hesitant to try the exercises again. Start slow and work your way from there, because this is what makes you more successful in the end.
Tip #4: Remember to Breathe!
Many people have a tendency to hold their breath when performing their Kegel exercises, but like most other exercises, this is never a good idea. Remember, Kegel exercises never hurt, so you do not have anything to fear by doing them. Just breathe as you normally would, much like you do when you lift weights, because these two exercises are essentially the same thing in a lot of ways.
Performing Kegel exercises is not exactly complex, and as long as you remain relaxed, do them the right way, and most importantly, perform them every single day, you should see the results sooner rather than later.
Kegel exercises should always be performed using a squeeze-and-lift approach, and you should also relax your muscles and take a breather in between each repetition. However, if you’d like a little flexibility in the way you perform Kegel exercises, you can try one or more of the following.
Exercise #1: Flutter Your Way Through a Kegel
These Kegels are done much like the standard ones, except they are done in fast succession. Squeeze and lift, then immediately repeat, until you feel you have done enough of them. You can start with five repetitions and work up to 20, but remember, they should be done as quickly as possible in rapid succession.
Exercise #2: Random Fluttering
In this exercise, you complete about 5 or 10 rapid-succession Kegel exercises, just like in the first exercise, then you stop and hold while still squeezing for as long as you can. This exercise can be a little challenging at first, but the longer you practice it, the easier it will get. This is also a good exercise if you’re having problems with premature ejaculation, because the rhythm of the exercise goes a long way in strengthening the muscles that need to be strong if you want to enjoy the bedroom a little more.
Exercise #3: For a Little More Challenge
This one is difficult and should never be attempted by beginners. It’s essentially a three-part exercise that starts with squeezing for 5 seconds, squeezing harder for another 5 seconds, and finally, squeezing even harder for the last 5 seconds. Afterwards, don’t just simply relax the muscles but instead, reverse the process. Relax the muscles slightly for 5 seconds, relax them a little bit more for another 5 seconds, and then relax them completely for another 5. It takes some time to master it, but since you’ll only start out by completing one of these repetitions, it won’t be time-consuming. Start with 1 repetition and slowly work your way up to doing 3 sets of 10 of them.
Exercise #4: A Variation of the Standard Kegel Exercise
If you get tired of performing your Kegel exercises the standard way, you can try a little variation. For this exercise, start by pretending that your pelvic floor muscle works like a vacuum. Tense your buttocks, pull the legs inward, and hold for 5 seconds, then release. Do this another 9 times then stop. If you like, you can work up to three sets of 10 repetitions, but take it slowly and don’t rush it.
Exercise #5: Squeezing and Holding
Another variation on the standard Kegels, you start this one by squeezing the pelvic floor muscles then holding it for a while. See if you can hold the position a longer period of time every time you do the exercise, and over time, you’ll be able to hold it for a long time. However, this is one exercise that you need to be careful with because it can tire you out quickly. When you’re just getting started, only do 3 of these squeeze-and-hold exercises at a time with a good rest period in between them. Even after you’re used to the exercise, you don’t have to do them more than 3 or 4 times per week.
Exercise #6: Use a Combination of Many Types of Exercises
This exercise results in stronger erections and more intense contractions during sex, and it involves a combination of a few other types of Kegels. You can start by performing 5 of the “fluttering” Kegel exercises where you squeeze and lift, then take a break. After 5 of the Kegels, done in quick succession, squeeze the muscles very tightly before you release. Afterwards, you simply rest for a period of time, then start all over again. It is similar to the regular “flutters” except that you squeeze harder before releasing, and take a good rest before starting up again.
Much like women, men should practice their Kegel exercises on a daily basis, and in fact, it is easier than you think to incorporate the exercises into your day-to-day list of things to do. Because the exercises are not difficult, painful, or time-consuming, you can add them into your daily schedule a lot faster than you might think, which will make them a routine that you think little about after a time.
Of course, everyone gets busy, so if you do go a few days or even longer without doing your Kegel exercises, all you have to do is start up again as soon as you can. The important thing to remember is to work hard to make it a habit to do your Kegel exercises as a part of your daily routine, and before you know it, the task will be something you think little about.