Kegel or pelvic muscle exercises are exercises that strengthen the perineal or pubococcygeus (“PC”) muscles. Kegel exercises were originally designed only for women to help them build up their pelvic muscles after childbirth which weakens them. However, urologists and physicians who study male sexual health issues, have discovered that Kegels help men with any urinary incontinence problems, fecal continence, and erectile-dysfunction, as well as premature ejaculation. Kegel exercises don’t require a gym membership, you don’t have to lift weights, nor does it require the use of any exercise machines.
Benefits of Kegel Exercises
Several studies over years, has proven that 40% of men who performed Kegels for a few months, actually saw an improvement in regaining normal erectile dysfunction, including improvement in their sexual health and bladder control, after a prostate surgery. The same PC muscles that it takes to hold back urine, are the same muscles that keeps you from flatulating. A great benefit for men in performing Kegels, is that it is not harmful and there are no side effects. If men make the Kegels a regular part of their daily lifestyle, they can see results in as little as six weeks.
When To Perform Kegels?
The great part of Kegel exercises is that men can perform Kegels while shaving, cooking, or on your job, without anyone knowing. Do your exercises when you are doing the following:
• Sitting in the car
• Sitting and having dinner
• Reading or watching TV in bed
• Going for a walk
• Talking on the phone
• Using your tablet or laptop
• When you are having sex
Anatomically, men have the same pelvic floor muscle system that women do. Also, like all muscles, these weaken with age and in order to strengthen them in men, they are told to keep these muscles tightened to provide the base for an erection.
How To Perform Kegel Exercises?
Follow these simple steps for strengthening your PC floor muscles:
• Tighten and hold your pelvic floor muscles for a five second count
• Relax your pelvic muscles. Plan on doing 10 to 20 Kegels, 3 to 4 times each day.
When you do your Kegel exercises, remember the following:
• Do not hold your breath.
• Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
• Do not tighten the muscles in your stomach, buttocks, or thighs.
• Relax your pelvic floor muscles between each squeeze.
In a recent urological study of over 50 men, researchers asked half of them to make lifestyle changes, like stop smoking and drinking, and incorporating exercises, then they asked the other half to do daily Kegels. After three months, the Kegels group had improved, far over the lifestyle group. Then after six months, 75% of all the men performing Kegel exercises, had regained and improved their normal sexual ED functions. Even though clinicians and physicians will not go out on a limb to say that Kegels enhance orgasms and erections, they do admit that clinical trials have proven differently.
Types of Kegel Exercise Regiments
There is an organized Kegel exercise regiment that includes the following:
1. The PC Flutter – this is a beginning exercise, where men squeeze and relax their PC muscle. Perform the PC Flutter as often as possible during the first couple of weeks.
2. The Flex and Hold – this exercise asks you to squeeze and hold your PC muscles, then relax. Keep your muscles flexed tighter for ten seconds, performing this at least 3 to 4 times a day for two weeks.
3. Flex, Hold, Release – this Kegel regiment is a combination of number 1 and 2, however flex and hold your muscle for 2 to 5 seconds, release for 2 to 3 seconds, then rhythmically start again.
4. Chaotic PC Flex – this is an advanced Kegel method, which means you have been performing Kegels for over a month. Use music to mix up number 1 to 3 above. This method is to make sure that men have complete control of their PC muscles.
Kegel exercises are touted as the exercise for men to perform following a prostate surgical procedure, but many members of the medical community will not tout its studies and trials for helping men with erectile dysfunction or impotence. However, according to the Impotence Association, the Kegel exercises have proven to strengthen the muscles around the penis. The results included improved blood supply in the pelvis, which enhanced orgasmic sensations by strengthening the pelvic muscles that produce ejaculation by their contraction. The question remains – do Kegels work for men – the results of Kegels can’t be discounted, but until everyone gets on-board with its results for men’s sexual health functions, it remains a safe exercise to perform, but for other reasons than ED and premature ejaculation.