What Are Kegel Exercises for Men? The Surprising Workout You’ve Been Ignoring
It is true that whenever we think of workouts for men, exercises like – Heavy Squats, Bench Press, Deadlift, Pull-ups or Biceps curls come to our mind in an instant. But here is a twist – there is an exercise more important than the Bench Press or Deadlift.
And the best part is, it does not require any additional weights like a barbell or dumbbell, or even a gym. Yes, we are talking about Kegel Exercises.
If some of you are not already familiar with the concept of Kegels, it is mainly associated with women’s health. But today, you will discover that – Kegels are as important to men as they are to women.
If you’ve been ignoring them knowingly, then you are missing a workout that can improve your bladder control, enhance core strength, and prostate health as well. Hmm, sounds like worth paying attention to, right?
So, What Exactly Are Kegels for Men?
Anatomically, when you do Kegel exercises. You are doing it to target and strengthen your pelvic floor muscles. These are a group of muscles that sits between the tailbone and the pubic bone (bottom of your spinal cord).
If you develop weak pelvic floor muscles, then over time with growing age you lose bladder, bowel and reproductive organ functions. In simple terms – you urinate more frequently, your sexual performance decreases, and your prostate health get worse, all which are not a good sign of a male health.
Therefore, by practicing Kegel exercises, you are not only strengthening your pelvic muscles but also making a wise decision, to keep body at optimal state.
How Do You Find These Muscles?
For first timer, just like you don’t feel the pump in the gym, unless you have actually built up some muscle, similarly you won’t be able to identify or feel your pelvic muscle, even when you know where to locate it.
To identify or feel the working of pelvic floor muscle, you need to follow a quick test in private. Yes, because this might need you to get our pants down.
Next time, while you are urinating, try to stop peeing midway. Don’t worry it’s not dangerous, it’s actually that all men naturally do while peeing, but this time you are doing it on purpose.
When you stop midway, you may feel a little squeeze between your buttocks and below testicles. Yes, that the spot, now you have voluntarily used your pelvic muscles.
How to Do Kegel Exercises Properly
The Kegel movement itself very simple. Just follow the instructions carefully.
- Either sit or lie down, and relax your body for 2 to 3 minutes.
- Relax your things, stomach and glutes
- Now, tighten your pelvic floor muscles (similar to stopping peeing).
- Hold for good 3 to 5 seconds.
- Now, relax for the same amount of time.
Very good, that was a well-executed one repetition. Start with 12 -15 reps per session, for two to three sessions per day. That would be enough to make your pelvic muscles strong. Over time, as the muscle gets stronger, increase the repletion time to 8-10 seconds.
Why Should Men Bother With Kegels?
According to an article published by Mayo Clinic it states that worldwide 16% of men suffers from pelvic floor disorder. So you can already assume that how big is this number. Another root cause is that men neither are aware of this or don’t disclose if diagnosed, to keep matter to themselves.
How Kegels can prevent issues before they even begin:
- Better bladder control: A strong pelvic floor reduces frequent urination urges, especially as the men age.
- Post-surgery recovery: After a prostate surgery, men are often advised to practice Kegels to regain urinary control
- Sexual health benefits: Studies suggest that doing Kegels can improve weak erections and stamina by improving proper blood flow and muscular endurance.
- Enhance core strength: Your pelvic muscle is a part of deep core system. Strengthening it can improve posture and stability, which is very helpful for older seniors.
Common Mistakes to Avoid
Doing quality Kegels is more important that doing more. Like any other exercises, these mistakes should be avoided:
- Avoid doing Kegel unless you have identified the correct muscle to target. Most men use their abdominals instead of pelvic muscle when trying to do for the first time.
- Avoid overtraining: This would exhaust your pelvic muscle; like other muscles these need rest too.
- Result takes time to occur, do not expect overnight result. It takes usually 4-6 week of consistent practice to notice results,
Making Kegels Part of Your Routine
Make yourself a routine – Either early in the morning or going to bed before sleep. You can also make a specific time between day job, to do Kegels.
The Bottom Line
Men, as you age it is natural to loose body strength, muscle mass and endurance. So does the pelvic floor strength. But, as you can maintain your health through regular exercise and good diet, similarly you can retain your pelvic floor muscle strength.
The result lies on being consistent with your exercise routine.
