The best Kegel exercises for men, recommended by a …
If you thought Kegel exercises were only for women, you are wrong. Kegel exercises are also extremely important for men.
Kegel exercises for men help strengthen the pelvic floor muscles (located at the base of the pelvis), can improve your sex life, and are important for your overall core strength. However, they are often associated with women, as they can be weakened by childbirth and menopause.
If you want to get started, understand the benefits and learn how to locate your pelvic floor muscles, you have come to the right place. Below, Clare Bourneleading pelvic health physical therapist and author of Strong Foundations, answers all your Kegel questions.
Benefits of Kegel Exercises for Men
According to the NHSThe pelvic floor muscles can be weakened by removal of the prostate, obesity, neurological damage (due to diabetes, multiple sclerosis or after a stroke or spinal injury) and constant straining during bowel emptying.
“Kegel exercises strengthen the pelvic floor muscles, which help with bladder and bowel control and erectile function, but they are also an important part of our overall core strength,” explains Clare. “Some men need to focus on relaxing the pelvic floor muscles first, especially if they have symptoms of needing to pee more frequently and urgently, before starting strength training.”
How to do Kegel exercises for men
Before you begin, you need to locate your pelvic floor muscles. This may feel difficult at first if you’ve never tried this before. Here are Clare’s steps to help you get started:
- Sit comfortably on a chair or lie on your back
- Try to contract around the anus as if you were trying to hold back air (you should not involve the glutes, but rather feel internal)
This feeling of tightness puts strain on your pelvic floor muscles. “We don’t want a massive contraction or the use of the abdominal muscles, but a local contraction of just the pelvic floor muscles,” adds Clare.
Once you’ve located your pelvic floor muscles, Clare says you can perform two different types of contractions: long or short.
- Long: Tighten the pelvic floor contraction, hold it for 10 seconds while breathing normally, then release the contraction completely. Repeat 10 times.
- Short: Tighten your pelvic floor muscles and then relax them completely. Repeat this process 10 times.
What if I find this difficult?
The most important thing is not to be embarrassed if you’re having trouble locating your pelvic floor muscles. As mentioned, it can be difficult at first, especially if you’ve never done it before. Clare says the best thing to do is seek help.
“The best person to help you is a physical therapist who specializes in pelvic health. They can examine the muscles, help understand the symptoms, and then develop a tailored treatment approach for recovery.”
