Kegel Exercises for Men are very beneficial for men. These exercises strengthen the private parts of men, which relieves them from many health problems. This list of Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. With practice, Kegel exercises for men can be done at any time.
Benefits of Kegel Exercises Men
- These exercises remove urination related problems. Doing Kegel exercise increases the ability to urinate, which removes the problem of intermittent urination.
- Doing Kegel exercises also relieves sex related problems. This improves the sexual power of men so that there are no problems during sex.
- These exercises strengthen the muscles of men’s private parts, which increases their sexual strength.
- Doing Kegel exercises improves the body of men.
- These exercises provide relief from night related problems of men. Kegel exercises help in eliminating problems related to sleep like insomnia, insomnia, fear in sleep etc.
- These exercises improve the core strength of men. This also provides them comfort in day to day activities which enhances their quality of life.
- Although these exercises are not straightforward, they also remove problems related to bad smell. This also improves the self-confidence of men.
- Doing Kegel exercises also relieves heart problems. This improves the activity of the heart, which also provides relief from heart related problems.
- Apart from all these benefits, Kegel exercise increases the body’s defense which also protects it from many other problems.
List of Kegel Exercises For Men
Kegel exercises can be anything that can be done by women or men, but the following are some possible exercises available that are best for men:
Slow & Fast Kegels
- Engage and squeeze your pelvic floor muscles, hold for 5 counts, and then relax for 5 counts. Repeat 10 times.
- For the fast kegels, use the same technique, however hold for a second and release for a second.
- When you are confident with the move, complete 10 slow and 10 fast.
Hip Bridges with Pelvic Floor Focus
- Begin lying on the floor with your knees bent at a 90-degree angle. Push through your heels so that your hips raise off the ground as you contract your pelvic floor, glutes and hamstrings.
- Hold for a count before slowly returning to the starting position. Repeat 10 times.
Low Lunge
- Begin with one knee up and one knee on the floor.
- With your chest upright, engage your pelvic floor and sink the hips low and travel slightly forward. Relax and return to the beginning position.
- Repeat 10 times either side.
Side Hip Raise
- A slightly more advanced exercise, move onto this when you are confident with the previous moves.
- Begin by lying on your side with your legs bent and upper body supported by your elbow.
- Use your obliques to gently raise your hips off the floor, ensuring that your body is in a straight line from the top of your head to the top knee.
- At the same time, use your glutes and pelvic floor to elevate your top knee upwards and hips forward.
- Keep your hips off the floor and hold for a count. Lower your knee and hips to return to the starting position. Repeat 8-10 times each side.
Single Leg Hip Thrust
- Move onto this one once you have mastered the pelvic floor focussed glute bridge.
- Begin with your upper body supported by a bench or chair with the legs bent and feet planted on the floor.
- Make sure the feet are an appropriate distance away from the bench to ensure the knee hits a 90-degree angle upon hip extension (thrusting the hips upwards).
- Lift one leg off the floor entirely.
- Push through the supporting leg so that the hips are extended. Hold for a count as your squeeze your glutes and pelvic floor.
- Relax and return to the starting position. Repeat 8-10 times each side.
Hip Bridge
Hip bridge is also a great kegel exercise that focuses of glutes, hamstrings and pelvic floor. It can improve your reproductive health by increasing the production of hormones responsible for sexual purposes. If it is done correctly, then it can activate pelvic floor muscles and help you with enhanced health. You can feel improvement while doing this exercise.
To do this exercise
- Lie on the floor with your spine straight against the ground
- Now bend your knees at around 90 degree angle
- Keep the feet flat and arms straight with palms facing down
- Inhale and push your pelvic floor along with your hips and thighs above the ground. Sqeeze your glutes, hamstrings and pelvic floor to target pressure on muscles
- Your upper body should be resting on your shoulders and then lay straight down on the knees.
- Pause in the posture for around 2 seconds and then bring down your pelvic floor
- Do this exercise 2 times in a day with 10-12 reps in each set. Do it in continuation for more efficiency.
Kegels
Pelvic muscles training are also known as kegels. This exercise focuses on your pelvic floor muscles and makes you have control over your pelvis gland. Kegels can be used to improve conditions like urine leakage during coughing, sneezing, laughing or jumping.
To do this exercise-
- Indentify the muscles first. You can do it by stop urinating midstream and check where it is affecting your pelvic floor muscles.
- Now sit with thighs on top of your calf muscles and hold this position for 5 seconds
- Then release these muscles for another 5 seconds
- Now repeat this exercise 10 times.
Pelvic Clock Exercise
Pelvic clock exercises help in developing proprioceptive awareness and pelvic movement control. The video below demonstrates pelvic clock workouts in supine, and the exercises may be advanced to be performed in side-lying, quadruped, sitting, or standing positions.
Balance Ball Kegels
Sit on a balance ball and lock your hips. Tighten your penis and hold it slowly for 5 seconds. Then loosen it for 5 seconds. Repeat this 10-15 times.
Leg Lift Kegel
Come into a lie down position and straighten your legs. Now you have to lift your legs to the left while closing your hips and then practice Kegel exercises that increase the time. Repeat this 10-15 times.
Tip: An unknown tip for Kegel exercises: A common mistake that people make during Kegel exercises is that they forget to breathe. To perform Kegel exercises properly, you must take deep breaths. While breathing, keep your stomach and buttocks raised as much as possible so that your male tissues are not burdened. While exhaling, you will have to slowly move your stomach and buttocks down.
How Much Time Kegel Exercises Take To Work?
It is better to do Kegel exercises daily. To do this you will have to give only a few minutes every day. You can do this two or three times a day. If you are pregnant, do it after consulting your doctor.
Disadvantages of Kegel exercises
If we talk about the disadvantages related to Kegel exercises, they mostly occur due to doing them wrongly. Some people make the mistake of overdoing it which results in greater effects.
Doing Kegel exercises in excess can cause the following problems:
- difficulty urinating
- increased urinary discharge
- running nose
- Difficulty urinating with pain or difficulty
- Additionally, if you are pre-pregnant or in your pregnancy period, it is important to consult your doctor before attempting Kegel exercises.
Therefore, to do Kegel exercises correctly, it is important to consult a doctor or physiotherapist.
When to do Kegel Exercises
When to do Kegel exercise – this is an important question. You can do Kegel exercises at any time, but it is very important to do it regularly. You can do Kegel exercises whenever you sit after eating, while sitting or while sleeping. This has to be done only for a few minutes. If you are pregnant, you should do Kegel exercises only after consulting a doctor. Doing it regularly during pregnancy is beneficial.
Hence, doing Kegel exercises regularly reduces your urination problems and helps in strengthening the vaginal tissues.
Things To Remember
Things to remember while doing Kegel exercises for men:
- Do Kegel exercises correctly. This will happen if you first consult a doctor or get information from the internet.
- Do Kegel exercises regularly. It is better to do it daily and gives the most benefits.
- Do only 10-15 Kegel exercises at a time. Do not do too much, otherwise it may cause harm.
- Start slowly. If you’re new, start easy. Later you can increase it as per your requirement.
- Don’t do it every day. You should not do it during your menstruation.
- Do not do it on an empty stomach. It is better to do it after eating.
- Do it correctly. It is beneficial only by doing Kegel exercise in the right manner.
Tips for maintaining a strong Kegel muscle
In addition to Kegel exercises, there are other lifestyle changes you can make to ensure your pelvic floor muscle stays strong, such as:
- Quit smoking. If you’re a smoker, chances are you have a chronic cough. The exertion of the coughing puts significant downward pressure on the Kegel muscle and can contribute to its weakening over time
- Maintain a healthy weight. Excess weight puts additional load on the sling-like muscle, which can stretch and weaken. Aim to keep your weight within the healthy BMI range of 18.5 to 24.9. Check where you are and track your progress using the Heart Foundation BMI calculator
- Avoid constipation. The straining of constipation strains the Kegel muscle. Use the toilet when you feel the urge – don’t hang on. Also, ensure your diet contains sufficient fibre and that you’re drinking enough water to keep your bowel regular. There are more tips on avoiding constipation in this article; Improving Urinary and Faecal Incontinence with Fibre
- Avoid repeated heavy lifting – at least until the muscle is stronger. If your core, including the Kegel muscle, is weak, lifting heavy weights on the unbraced, weak muscles can cause further damage. Keep this in mind when working in the garden, carrying bags of grocery shopping, or working out at the gym.
- Get into the habit of bracing your Kegel muscle. As described, there are everyday activities that can place undue stress onto the Kegel muscle. These include coughing, sneezing and laughing, as well as lifting heavy weights and jarring from high-impact exercise. If you feel a sneeze coming on or are about to lift heavy bags, clench your Kegel muscle. By doing this, you’ll brace it against the stress, reducing the chance of it being further damaged and weakened.
Also Read: Is Hing Good For Health? | 31 Epic Benefits Of Hing In Food
Frequently Asked Questions
Q1 What is Kegel exercise?
Answer: Kegel exercise is a type of exercise which is beneficial for both women and men. This helps in relieving urinary problems and strengthening the vaginal tissues.
Q2 What are the benefits of doing Kegel exercises?
Answer: Doing Kegel exercises helps in relieving urinary problems and strengthening the vaginal tissues. This improves sexual relations.
Q3 How often should one do Kegel exercises?
Answer: You should do Kegel exercises at least 10-15 times a day. This can be increased as per your requirement.
Q4 How are Kegel exercises done?
Answer: To perform Kegel exercises, you have to pull the vaginal tissues downwards through your buttocks. Pull the vaginal tissues tight for 5-10 seconds then slowly release them gently. You can repeat this exercise 10-15 times.
Q5 How are Kegel exercises done correctly?
Answer: To perform Kegel exercises correctly, you need to pull the vaginal tissues downwards through your buttocks. Pull them in for 5 seconds and then release for 5 seconds. You can repeat this 10-15 times.
Q6 Are Kegel exercises used for men?
Answer: Yes, Kegel exercises are beneficial for men also. This improves their sexual curiosity and brings new excitement in their sexual life.
Q7 Can Kegel exercises cause harm?
Answer: No, Kegel exercises do not cause any harm. This is a safe way to strengthen your vaginal tissues.
Q8 Are there benefits of doing Kegel exercises regularly?
Answer: Yes, doing Kegel exercises regularly has many benefits. This strengthens your vaginal tissues, which improves your sexual desire and also removes vaginal problems. Apart from this, you also get relief from urination problems.
Q9 Do Kegel exercises help men’s sex life?
Answer: Yes, Kegel exercises help in sex life of men. This improves their sexual curiosity and brings new excitement in their sexual life.
Q10 Are Kegel exercises for children?
Answer: No, Kegel exercises are not for children. This is especially true for adults who suffer from vaginal problems.
Disclaimer: This information in List of Kegel Exercises For Men is for educational purposes only and should not be used as a diagnosis or treatment. If you require advice or treatment regarding any problem, please consult a specialist practitioner.
