Kegel Exercise for Men is a scientifically proven, non-invasive method to strengthen the pelvic floor muscles, leading to improved urinary control, stronger erections, and enhanced sexual performance. Originally developed for women, Kegel exercises are now widely recommended for men suffering from erectile dysfunction, premature ejaculation, or urinary leakage. If youโre searching for a natural treatment for premature ejaculation or want to boost your performance without medications or side effects, this guide on how to do Kegel exercises is the right place to begin.
What Are Pelvic Floor Exercises for Men?
Pelvic floor exercises for men, commonly called Kegel exercises, target the muscles located at the base of the pelvis. These muscles support your bladder, rectum, and sexual organs, playing a vital role in controlling urination, ejaculation, and erection quality.
When these muscles are weak, you may experience:
- Difficulty holding urine (incontinence)
- Poor erection quality or short duration
- Premature ejaculation
By performing Kegel exercises for erectile dysfunction and urinary issues, you can regain control and confidence.
How to Identify the Muscles of the Pelvic Floor
Before starting, itโs essential to locate your pelvic floor (Kegel) muscles. Here are three easy methods:
- Stop urination mid-stream: The muscle that tightens is your pelvic floor.
- Try lifting the penis upward while erect: The working muscle is the one youโll train.
- Place a finger under your scrotum and squeeze: If you feel a contraction, youโve found the right muscle.
โ ๏ธ This is only for identification โ avoid doing Kegels during actual urination as a routine.
How to Do Kegel Exercises
Position:
- Sit cross-legged, lie on your back, or stand relaxed.
- Keep stomach, thigh, and butt muscles loose.
- Focus only on the pelvic floor muscle.
Basic Technique:
- Contractย the pelvic muscle forย 5 seconds.
- Releaseย and relax fully for anotherย 5 seconds.
Breathe normally throughout the exercise. Donโt hold your breath.
Types of Kegel Exercises
Understanding theย types of Kegel exercisesย can help you build strength, control, and coordination in your pelvic region:
1. Long Hold Kegels (Endurance)
- Contract and hold for 5โ30 seconds.
- Relax for the same amount of time.
- Repeat 5 times.
๐กBest for: Building long-term strength to improve erection quality and bladder control.
2. Quick Flicks (Power Training)
- Rapidly contract and release the muscle.
- Performย 10 repetitions.
๐กBest for: Improving response time during arousal and controlling ejaculation.
3. Elevator Kegels (Graduated Squeeze)
- Contract in levels: light โ medium โ strong (like elevator floors).
- Then release step-by-step.
- Repeat 3โ5 times.
๐กBest for: Precision and control during intimacy.
4. Reverse Kegels (Relaxation)
- Push out gently, like trying to urinate or pass gas (without actually doing it).
- Hold briefly and relax.
๐ก Best for: Releasing tension in the pelvic floor. Useful for men with painful ejaculation or chronic pelvic tension.
Kegel Exercise Routine
To get the most benefit from Kegel exercises for men, follow this simple daily routine:
๐ 3 sessions per day
Each session includes:
- 5 Long Holds
- 10 Quick Flicks
- (Optional) Elevator or Reverse Kegels once daily
๐ Gradually increase the hold time and repetitions as you progress.
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Benefits of Kegel Exercise for Men
Performing Kegels regularly can bring life-changing results:
1. Improved Erectile Function
A stronger pelvic floor leads to firmer, longer-lasting erections.
2. Natural Treatment for Premature Ejaculation
Enhanced muscle control allows better timing during climax.
3. Better Urinary Control
Helpful for men post-prostate surgery or those experiencing leakage and dribbling.
4. Increased Blood Flow
Improves circulation to the penile region, enhancing sexual health.
5. Stronger Orgasms
Stronger contractions = more intense and satisfying orgasms.
Videos on Kegel Exercise
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Whether youโre looking to treat urinary leakage or searching for a natural treatment for premature ejaculation, Kegel exercise for men is a trusted and effective solution. Itโs easy to learn, takes just a few minutes a day, and requires no equipment. Start incorporating these pelvic floor exercises for men into your daily routine and experience the benefits in your confidence, control, and sexual performance.
