Who doesn’t want to stay fit? The work pressure paired with unhealthy lifestyle choices may cause severe health concerns, which can be addressed by having a good exercise regime. Similar to many workout regimes, Kegel exercises for men address issues related to your pelvic floor muscles. Many of us either ignore or cannot recognize the problems of the genitalia due to several reasons. This article gives you detailed information about the kegel exercises you can perform along with benefits and side effects.
What are Kegel Exercises?
The area between your hips is called the pelvis, and it holds your reproductive organs. The clench and release exercises that strengthen the muscles of your pelvic floor are known as kegel exercises. The inability to control your bladder or bowels is one of the issues resulting from a weak pelvic floor. Therefore, practising kegel exercises helps hold your organs in place by forming a sling or hammock with your body’s tissues and muscles. Once you get the hang of these exercises, you can perform them smoothly and in the comfort of your own home.
Benefits of Kegel Exercises for Men:
Every industry is bending towards the importance of specific genders’ needs as the issues and problems are different for both men and women. Gone are the days where people used to think kegel exercises are meant for women. Here are some of the benefits of Kegel exercises for men:
- Performing kegel exercises support the bladder, bowel movements, and sexual function by strengthening the pelvic floor muscles.
- These exercises can be extremely beneficial if you have faecal or urinary incontinence.
- It also helps control the issue of dribble after urination, mainly after you emptied your bladder.
- Performing kegel exercises improve sexual performance that will enhance the degree of control over your pelvic floor muscles.
- It also makes you last longer in bed, experience intense orgasms and also helps fight erectile dysfunction.
Best Kegel Exercises for Men:
Here is the list of some of the best kegel exercises for men you can incorporate into your exercise regime:
1. Basic Kegel:
How To Do:
- Familiarize yourself with PC muscles by interrupting the flow of urine. Once you know your PC muscles, make sure your bladder is empty before you perform Kegels.
- Lie done on the floor with an empty bladder.
- Hold yourself for a count of 3 to 5 seconds by tightening your pelvic floor muscles.
- Count to 3 to 5 seconds while you relax your muscles.
- You can perform these exercises morning, afternoon, and night about ten times each with five-second squeezes.
2. Standing Kegel:
How To Do:
- Stand up erect with your weight in maintaining a hip-width wide.
- Slowly inhale and relax.
- While exhaling, tighten your pelvic floor muscles counting 3 to 5 seconds.
- Relax your muscles while counting 5 seconds.
- Repeat at least ten times a day.
3. Heel Raise Kegel:
How To Do:
- Stand erect, keeping your weight in, taking the support of a kitchen counter.
- Relax while inhaling.
- Slowly raise your feet, standing on your toes while tightening your pelvic muscles.
- Bring your feet back to the floor while releasing your muscles.
- Relax your pelvic muscles and inhale.
- Repeat the process ten times, all the while feeling the kegel.
See More: Exercises For Upper Back Pain
4. Squat Kegel:
How To Do:
- Stand straight with your weight in, and you can balance yourself with the help of a kitchen counter.
- Inhale and relax.
- Exhale and bend your knees while pressing your hips backwards while tightening your pelvic muscles, forming a shape that looks like a chair.
- Slowly return to the standing position while maintaining the kegel.
- Maintain the inhaling, exhaling process while maintaining the kegel throughout the process.
- Repeat the posture ten times.
5. Jumping Jack Kegel:
How To Do:
- Stand straight with your hands on the side.
- Inhale and relax.
- Tighten your pelvic muscles for five seconds while you swing your arms to the sky with feet jumping to the side.
- Come to the standing position while relaxing your muscles.
- Repeat the process ten times, all the while performing a kegel, inhaling, and exhaling process.
6. Push-Up Kegel:
How To Do:
- Sleep on the floor with your face towards the bottom.
- Place your palms near your chest and toes touching the floor.
- Inhale and relax.
- Tighten your pelvic muscles and slowly raise your hips, placing the weight on your hands.
- Come into the resting position while you relax and release the muscles while exhaling.
- Repeat the process ten times, all the while maintaining the inhaling, exhaling, and kegel.
See More: How To Perform Kegel Exercise
7. Glute Bridge Kegel:
How To Do:
- Sleep on the floor while your back is facing the ground with palms on either side of your body.
- Inhale and relax.
- Slowly lift your hips off the floor by squeezing your hamstrings and glutes while tightening your pelvic muscles.
- Lower your hips while you relax the pelvic muscles exhaling.
- Maintain the process of inhaling, exhaling, and kegel while performing these poses.
Side Effects of Kegel Exercises for Men:
Overdoing even a good thing can cause issues, and the same goes for kegel exercises. Here are some of the side effects overdoing these workouts may cause:
- Pelvic organ prolapse, urinary incontinence, back pain, UTI, weaker pelvic floor are some of the issues that result when you are not contracting the correct muscles or overdoing kegel exercises.
- If you want to get the best out of these exercises, make sure you perform them after consulting your doctor under professional supervision, especially if you are a beginner.
The conclusion we can draw from this article is that including Kegel exercises into your daily routine can improve your life quality and offer many other benefits. But make sure you perform these exercises under professional supervision and after consulting your doctor. Don’t forget to let us know how this article has helped you!
