Kegel exercises, often overlooked by men, hold significant potential benefits. These straightforward exercises can enhance sexual performance, bolster urinary control, and promote overall pelvic health. This blog post unveils the world of Kegels and their substantial advantages for men.Â
What Are Kegels?
Kegel exercises, named after Dr. Arnold Kegel, are a set of simple yet highly effective exercises designed to target the pelvic floor muscles. These muscles, often underappreciated, play a vital role in various bodily functions, including bladder control, bowel movements, and sexual performance.
At their core, Kegel exercises involve the contraction and relaxation of the pelvic floor muscles. These muscles form a hammock-like structure, providing crucial support to the organs within the pelvis.
Contrary to common misconception, Kegel exercises aren’t limited to women. Men can reap substantial benefits from incorporating them into their fitness routine. These exercises specifically target the pubococcygeus (PC) muscle, a central player in urinary and sexual function.
Benefits of Kegels for Men
Kegel exercises offer a range of compelling benefits for men that can positively impact various aspects of their lives:
Enhanced Erection Quality (EQ)
Strong pelvic floor muscles play a pivotal role in achieving and maintaining an optimal EQ, Kegel exercises improve erection quality, allowing for firmer and longer-lasting erections.
Greater Control Over Ejaculation:
For men who suffer from premature ejaculation, Kegel exercises can be a game-changer. Kegel exercises enable greater control over the timing of ejaculation, extending the duration of intimate moments and enhancing pleasure for both partners.
Enhanced Ejaculation Force for "Shooting" Power:
Strengthening the pelvic floor muscles through Kegel exercises can potentially lead to a more forceful ejaculation, allowing men to “shoot” with greater power.
Where are PC Muscles?
The Pubococcygeus (PC) muscles, situated in the pelvic region and extending from the pubic bone to the tailbone, form a vital supportive structure. These muscles are instrumental in urinary and sexual functions. They provide support to the bladder, rectum, and prostate in men, aiding in maintaining urinary control and preventing incontinence. Additionally, PC muscles play a pivotal role in sexual function. To locate and engage these muscles effectively, try stopping the flow of urine midstream—these are the same muscles at work. When you can voluntarily engage them, you’ve found your PC muscles.Â
How to Do Kegels
Kegel exercises are simple to perform once you understand the basics. Here’s a step-by-step guide to help you get started:
- Kegel exercises involve contracting and relaxing the pelvic floor muscles, specifically the Pubococcygeus (PC) muscles.
- To perform a Kegel, tighten these muscles as if you’re trying to stop the flow of urine midstream. Hold this contraction for a few seconds, then release.
- Start with 10 repetitions of Kegel exercises, holding each contraction for 3-5 seconds.
- Aim for at least three sets of 10 repetitions per day.
- As your pelvic floor muscles strengthen, gradually increase the duration of each contraction and the number of repetitions.
Remember that consistency is key. Over time, you should notice improvements in your pelvic floor strength, leading to enhanced sexual performance, better urinary control, and overall pelvic health.
