Although kegel exercises for men are not as well known as for pregnant women, they are a type of technique used to control premature ejaculation , among other things. Kegel exercises for men are no different than those for women and offer the same kinds of benefits .
Kegel exercises are perfect for strengthening the pelvic floor , which is very helpful in reducing many problems such as urinary and fecal continence. These exercises are also ideal to promote sexual life . Here's why you should start practicing kegel exercises.
Benefits of kegel exercises for men
- Improve bowel and bladder control
- They help to better control gas and flatulence
- They prevent the loss of urine and feces
- Allow the bladder to empty completely when urinating
- They help to have better erections
- They are ideal for preventing premature ejaculation
- Increase stamina and sex life
How to do kegel exercises for men?
Kegel exercises can be done while standing, lying down, or sitting; in fact, at first it is advisable to do them lying down or sitting down. These are the instructions to make them:
- Pull up or contract your pelvic floor muscles.
- Hold it like that for three to five seconds. Over time, as you get practice, it can increase to 10 seconds or more.
- Relax slowly for the same time that you have performed the contraction
- Repeat 10 times or until the muscles get tired.
Tips to correctly perform kegel exercises
- Don't hold your breath; do it naturally.
- Tense your muscles from back to front, pull inward and upward.
- Don't squeeze or flex your glutes, thighs, or abs.
- Don't raise your eyebrows, shoulders, or toes.
