When most people hear “Kegel exercises,” they often associate them with women. However, Kegel exercises are just as important for men. These simple yet powerful moves help strengthen the pelvic floor muscles — a group of muscles that support the bladder, bowel, and sexual function. Whether you’re dealing with incontinence, want to improve sexual performance, or simply boost your core health, Kegel exercises can help.
https://www.youtube.com/watch?v=DjiejdLdOgw&t=108s
W
hy Kegel Exercises Matter for Men
Your pelvic floor muscles control urinary and bowel functions and play a key role in sexual health. Weakness in these muscles can lead to:
-
Urinary incontinence or dribbling
-
Fecal incontinence
-
Erectile dysfunction
-
Premature ejaculation
Regularly practicing Kegels can improve control, enhance performance, and even prevent or reverse some of these issues.
How to Identify Your Pelvic Floor Muscles
Before starting, it’s crucial to locate the right muscles. Try stopping your urine midstream — the muscles you use are your pelvic floor muscles. But remember, this should only be done to identify the muscles, not as a regular practice.
Now that you’ve found them, let’s look at 7 Kegel exercises designed specifically for men:
1. Basic Kegel Contraction
How to Do It:
-
Contract your pelvic floor muscles.
-
Hold for 5 seconds.
-
Relax for 5 seconds.
-
Repeat 10 times.
Why It Helps:
This is the foundational move that strengthens the pelvic floor and improves control over urination and ejaculation.
2. Quick Contractions
How to Do It:
-
Rapidly tighten and release your pelvic muscles.
-
Do this 10–15 times in a row.
-
Rest and repeat for 3 sets.
Why It Helps:
Builds fast-twitch muscle fibers that help stop leaks or prevent premature ejaculation quickly.
3. Reverse Kegels (Relaxation Training)
How to Do It:
-
Focus on fully relaxing your pelvic floor muscles.
-
Imagine “pushing out” like you’re trying to urinate or pass gas gently.
-
Hold for 5 seconds, then release.
Why It Helps:
Balances your pelvic muscle training and prevents over-tightening, which can cause tension or pain.
4. Standing Kegels
How to Do It:
-
Stand tall with feet hip-width apart.
-
Tighten your pelvic floor muscles and hold for 5–10 seconds.
-
Repeat 10–15 times.
Why It Helps:
Challenges your core stability and activates your pelvic floor muscles more dynamically.
5. Bridge with Kegel Hold
How to Do It:
-
Lie on your back, knees bent, feet flat.
-
Lift your hips into a bridge while contracting your pelvic muscles.
-
Hold for 5–10 seconds at the top, then lower down.
Why It Helps:
Combines core strength with pelvic floor engagement for greater muscle coordination.
6. Seated Kegels
How to Do It:
-
Sit on a chair with your back straight.
-
Tighten pelvic muscles and hold.
-
Focus on not tightening your abs, glutes, or thighs.
-
Repeat 10 times.
Why It Helps:
Easy to practice discreetly at work or during daily tasks.
7. Kegels with Breath Control (Mindful Kegels)
How to Do It:
-
Inhale deeply, then exhale as you gently contract the pelvic floor.
-
Hold the contraction for the duration of the exhale.
-
Inhale and relax.
Why It Helps:
Combines breathing with pelvic training to reduce stress and improve body awareness.
Tips for Success
-
Consistency is key: Aim for 2–3 sessions daily.
-
Avoid overdoing it: Muscles need rest too.
-
Don’t squeeze other muscles: Isolate your pelvic floor.
-
Be patient: Results may take a few weeks, but they’re worth it.
Conclusion
Kegel exercises for men are simple but powerful tools for improving urinary health, sexual function, and core stability. With just a few minutes a day, you can build strength from the inside out and take control of your well-being. Start with the basics and work your way up — your body will thank you.
