Kegel Exercises for Men
The pelvic floor is made up of a group of muscles called the pubococcygeal or “PC” muscles. Stronger PC muscles help prevent incontinence, improve circulation, aid firmer and longer lasting erections and help increase the ease and intensity of orgasm. Research published in 2005 issue of BJU International, have shown that pelvic floor exercises (Kegels) can help restore erectile function in men with erectile dysfunction. They are also thought to be of significant benefit to men with premature ejaculation. In men, Kegels lift up the testicles, strengthening the cremaster muscle, as well as the anal sphincter muscles. This is because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter.
The first thing you need to do is to identify the muscles that need to be exercised. Sit or lie comfortably with the muscles of your thighs, buttock and abdomen relaxed. Tighten the ring of muscle around the back passage as if you are trying to control wind. Relax the muscle again. Practice this movement several times until you are sure you are exercising the correct muscles. Try not to squeeze you buttocks, tighten your thighs or contract your tummy muscles. Imagine you are passing urine, trying to stop the flow in mid-stream and then re-starting it. If your technique is correct, you will feel the base of your penis move upwards slightly towards your tummy. You can do this “for real” while passing urine, but do not do this more than once a week to check your progress, otherwise it may interfere with normal bladder emptying.
Kegek Exercises for Women
Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. Many factors can weaken the female pelvic floor muscles, from pregnancy and childbirth to aging and being overweight, but women who get into the habit of exercising their pelvic floor can prevent incontinence and organ prolapse while increasing the strength of their orgasm.
To find the right muscles, insert a finger inside your vagina and try to squeeze. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you’ve got the basic move. Don’t make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
How often do you need to do them?
Men and women should repeat the exercises three times a day and aim for at least three sets of 10 repetitions a day, five days a week. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV. If you do your Kegel exercises faithfully, you can expect to see results within about eight to 12 weeks.