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?

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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 sit 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 gets worse, all of which are not a good sign of male health.

Therefore, by practicing Kegel exercises, you are not only strengthening your pelvic muscles but also making a wise decision to keep your body in an optimal state.

How Do You Find These Muscles?

For a 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 muscles, even when you know where to locate them.

To identify or feel the working of pelvic floor muscles, 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 what 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 your testicles. Yes, that’s 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 thighs, stomach, and glutes
Now, tighten your pelvic floor muscles (similar to stopping peeing).
Hold for a 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 repetition time to 8-10 seconds.

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Why Should Men Bother With Kegels?

According to an article published by Mayo Clinic, it states that worldwide 16% of men suffer from pelvic floor disorder. So you can already assume that how big this number is. Another root cause is that men are either unaware of this or don’t disclose if diagnosed, to keep the 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 men age.
Post-surgery recovery: After 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 muscles are a part of the 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 than doing more. Like any other exercise, these mistakes should be avoided:

Avoid doing Kegels unless you have identified the correct muscle to target. Most men use their abdominals instead of pelvic muscles when trying to do Kegels for the first time.
Avoid overtraining: This would exhaust your pelvic muscles; like other muscles, these need rest too.
Results take time to occur; do not expect overnight results. It usually takes 4-6 weeks 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 your day job to do Kegels.

The Bottom Line

Men, as you age, it is natural to lose body strength, muscle mass and endurance. So does the pelvic floor strength. But, as you can maintain your health through regular exercise and a good diet, similarly you can retain your pelvic floor muscle strength.

The result lies in being consistent with your exercise routine.

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Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program.