Kegel exercises for men: all the benefits
- Kegel exercises for men: all the benefits
- Greater control of ejaculation
- Learn to control them
- More frequent and stronger erections
- Kegel exercises for men, how to do them
- Practice them in a standing position
- Side effects and contraindications
- Kegel exercises: what results
Kegel exercises can strengthen the pelvic muscles and ligaments to treat and prevent certain conditions that can develop in that area, and other problems caused by weak pelvic floor muscles. Training this part of the body also allows you to improve the sexual experience, have more control during intercourse, and a stronger erection.
Also called pelvic floor exercises, Kegel exercises are exercises that can be done to help strengthen the pelvic floor muscles.
The pelvic floor is the group of muscles and ligaments that support the pelvic organs.
Both women and men can benefit from Kegel exercises. As we age, we can experience a weakening of the pelvic floor muscles, and this can cause problems such as incontinence and an overactive bladder.
Other factors that can contribute to the weakening of these muscles can be:
- Lifting something heavy or excessive effort
- Pelvic surgery or radiation treatments.
Doing Kegel exercises to strengthen muscles can help improve sexual pleasure for both women and men. Greater control of ejaculation
When done correctly, Kegel exercises can combat premature ejaculation, manage erectile dysfunction and increase the intensity of orgasms.
Most people who exercise consistently will notice an improvement in their muscles after 4-6 weeks, being able to better control ejaculation.
Like other exercises, they work differently for everyone, so try to be patient.
Kegel exercises aren’t for everyone; if you are not comfortable and your condition does not improve or worsen, or if you feel pain while doing the exercises, stop doing them and talk to your doctor. Learning to control them
To get the benefits, you should try to do these exercises 3 times a day. It will take at least a few weeks for your muscles to get stronger, so don’t expect immediate results.
At first, you may not be able to hold on for a long time, so hold on as long as you can, but don’t try too hard. You should improve as you practice. More frequent and stronger erections
Thanks to this type of training, according to recent research results, you should be able to improve your ejaculation. This means that by training the pelvic floor muscles you will be able to maintain ejaculation longer and this will improve your sexual relations, if you had a premature ejaculation problem, or if you simply thought you would not last for the time necessary to finish the session. relationship.
The pelvic floor muscles can be debilitated due to weight training or even being overweight, or obesity. If you find yourself in one of these conditions try to train as much as you can, but do not overdo it.
Obviously, even if you are not in these situations, it is still useful to train these muscles.Kegel Exercises For Men, How
To Do Them Once you have learned how to do Kegel exercises, you can do them almost anytime, anywhere, but start slowly and avoid overdoing it.
As these are contraction and release exercises, you must first identify and learn how to contract the pelvic floor muscles.
For women and men, one of the easiest ways to find pelvic floor muscles is to try to stop and start the flow while urinating.
Just do this a couple of times to get an idea.
Now that you have identified your pelvic floor muscles, you are ready to start doing the exercises. That’s how:
- Sit or lie down, as long as it’s comfortable;
- Tighten the pelvic floor muscles for 3-5 seconds;
- Relax your muscles for 3-5 seconds;
- Repeat 10 times, 2 to 3 times a day. If you can’t get 10, do as much as you can and work on it.
While doing the pelvic floor exercises, remember to breathe and relax your body. And make sure not to tighten the muscles of the stomach, thighs or buttocks.
You should be able to do Kegel exercises in public without anyone noticing. Practice them in a standing position.If
we are doing Kegel exercises in the right world, we will feel like a light squeeze around the pelvic area. They are not painful when done correctly and shouldn’t tire you out.
The best way to make sure you do them correctly is to tighten the muscles that prevent gas from escaping. This exact movement is a Kegel exercise.
As the pelvic floor muscles become stronger, you should be able to practice this movement with ease, and you can also do it while walking and standing. Side Effects and Contraindications
Kegel exercises or similar exercises involve the contraction of muscles. These exercises can be helpful in preventing and managing pelvic floor problems, as well as strengthening the area and having more control over ejaculation, but be sure to practice them carefully and listen to your body. If your symptoms are negatively affecting your life, don’t be afraid to seek help from a specialist. Kegel exercises: what results
Pelvic floor rehabilitation, which is possible thanks to exercises such as Kegel’s, has proven to be an effective means of delaying premature ejaculation, as they help strengthen the pubococcygeus muscle.
One study showed that, after 12 weeks of pelvic floor muscle rehabilitation, 82.5% of participants had achieved greater control of their ejaculatory reflex.
We recommend that you perform Kegel exercises by establishing a daily routine, such as brushing your teeth or going to work. This will allow you to have some regularity and will ensure you never miss a session.
Very soon you will develop an almost unconscious habit of knowing exactly when to perform another Kegel exercise. Meanwhile, your floor muscles will get stronger and stronger.
Last but not least: if you have difficulty locating the pelvic floor muscles or maintaining an exercise routine to train it, do not hesitate to ask your doctor, who will be able to give you instructions and practical advice on how to best perform Kegel exercises.