Kegel exercises for male sexual stamina and how to do it

Kegel exercises are easy and simple movements that are useful for strengthening the pelvic muscles. Kegel exercises are usually done by women to tighten the vagina, even this exercise is recommended for pregnant women to expedite the process of childbirth. However, it turns out that Kegel exercises can also be useful if done by men. What are the benefits of male Kegel exercises? Check out the details below.

The benefits of male Kegel exercises

Male Kegel exercises are useful for helping people who suffer from urinary incontinence, which is the inability of a person to control their bladder, resulting in incontinence.

In addition, Kegel exercises for men can also help the recovery process after prostate surgery. This is evidenced by research conducted on men who had prostate surgery showing that Kegel exercises can improve the recovery process of the bladder after surgery.

Another study can prove Kegel exercises can help restore men who experience impotence (erectile dysfunction). The group trained their pelvic muscles by doing Kegel exercises for 6 months on a regular basis. The result is as many as 40% of them have normal erectile function back.

Male Kegel exercises are also touted as a therapy for people who experience premature ejaculation and can increase the size of the penis, but there is no scientific evidence to prove this.

How to do male Kegel exercises?

1. Find where your pelvic muscles are

The pelvic muscles are located at the base of the pelvic cavity and extend from the pubic bone to the lower spine. Before doing Kegel exercises, you should find and know where your pelvic muscles are located, pretend like you are urinating, then try to stop the flow of urine with the rapid muscle contraction. The muscles that are contracting are your pelvic muscles.

2. Do Kegel exercises regularly

After knowing your pelvic muscles, the next step is to do Kegel exercises regularly. The first stage is to do muscle flexing, try to do a movement like holding your pee, and do this for 5 to 20 seconds, then release. This kind of movement is very easy to do and you can do it 10 to 20 times per workout time, with about 3 or 4 times a day.

3. When is it necessary to do Kegel exercises?

Try making Kegel exercises into your daily routine, such as when you shower, after urinating, or even when you laugh and lift heavy weights. This very simple movement makes Kegel exercises time-consuming in practice, it can be done anywhere and anytime.

4. Perform variation movements

You can do a variety of Kegel exercises by holding the muscles very fast or very slowly. Combine variations of these movements in one exercise. Make sure your body is relaxed and does not involve other muscles such as the muscles of the thighs, buttocks, or stomach. Do Kegel exercises in a relaxed manner and breathe normally.

What needs to be considered when doing male Kegel exercises?

If you feel pain in your stomach or back after doing Kegel exercises, then it indicates that you are not doing the exercises properly. Kegel exercises only involve the pelvic muscles and make sure that your other muscles do not need to contract.

In addition, do not overdo Kegel exercises because the muscles will become tired and eventually will not be able to perform their functions properly.

People who are still young, usually have pelvic muscles that are still tight and strong but will weaken with age. Therefore, just like other body muscles such as the abdominal muscles, arm muscles, and others, the pelvic muscles must also be regularly trained regularly with male and female Kegel exercises, but with the right movements.