Kegel exercises aren’t only for women. Kegel exercises often called pelvic floor exercises for men, strengthen the pelvic floor muscles, which influence sexual function. Moreover, regular kegel exercises may help men avoid or improve premature ejaculation and erection problems while also alleviating other symptoms like leakage and frequent bathroom visits.
This post will learn about the benefits of such exercises for men and the ten best pelvic floor exercises.
The Benefits Of Kegel Exercises For Men
The pelvic floor is a frequently neglected yet essential muscle that, similar to all other muscle groups, needs regular exercise. Moreover, Kegels for men are advantageous for several reasons. In addition, it alleviates specific symptoms linked with a weak pelvic floor, such as incontinence.
Therefore, kegel exercises may help lessen the discomfort associated with a weak pelvic floor. Some advantages include the following:
- Minimizing urine leakage when you cough, sneeze or laugh.
- Reducing the frequency of using the toilet
- Reduces the need to rush to the bathroom and leak on the way there.
- Reducing dribble after urinating
Apart from these health benefits, Kegels also affect your sexual performance. Moreover, there is some indication that pelvic floor exercises may assist improve erectile dysfunction (ED) and premature ejaculation (PE).
If you have erectile dysfunction (ED) or premature ejaculation (PE), you may combine kegel exercises with medications to address your condition. Also, note that kegel exercises do not offer immediate results. Moreover, in severe erectile dysfunction or PE situations, you should also consider treatment.
Now, let’s check about the pelvic floor exercises men must include.
10 Kegel Exercises Men Should Perform
1. Male Kegels
This exercise may be performed while lying flat, standing, or using all four limbs. Several individuals believe that lying on one’s back or side provides the most comfortable posture. As your abilities increase, you may be capable of finishing them while seated or walking. But before starting, locate the correct muscles and understand the right process.
2. Yoga for pelvic strength
If you are looking for non-medical ways to cure ED, you must try Yoga for Erectile Dysfunction. Yoga is a soothing, meditative technique that may support your pelvic floor strengthening routine tremendously. As per research, Yoga is quite effective in treating erectile dysfunction. Since Yoga keeps your mind calm, this restores your normal body functioning, keeps the stress away, and leads to increased blood flow in the pelvic region.
In addition, it facilitates excitation, orgasm, desire, and satisfaction. In addition, it is drug-free, making it a practical option. Yoga never aims to give a temporary remedy, emphasizing the body’s fundamental processes. Hence, for the overall well-being of your body and long-term effects, choose Yoga.
3. Side Lunges
Among the exercises to strengthen the pelvic floor are side lunges. So this lunge stretches the inner thighs, which helps to lengthen the pelvic floor. So start by placing your feet about one leg’s length apart. Bend on one knee while maintaining contact with both heels on the ground. Furthermore, hands should make contact with the ground or yoga blocks.
Maintain the outstretched leg and spin it outwards from the hips such that the toes point toward the ceiling. Hold for eight breaths, then switch sides and do the exercise again.
Among the following Kegel exercises is the bridge. As this exercise includes lying on the floor, ensure you begin on a comfortable surface, preferably carpet. Moreover, remember to maintain your back against the ground and your feet firmly planted on the ground.
Raise and bend your knees to a 90-degree angle. Inhale deeply and contract your pelvic muscles as you lift your bottom off the ground. In addition, maintain your back straight and disperse your weight equally across your shoulders.
This is one of the most effective Kegel exercises since it simultaneously builds and strengthens the pelvic floor muscles. Nonetheless, you must keep proper technique. Moreover, when you perform ten squats every day, you will feel your muscles becoming stronger.
6. Supine foot rises
So this workout incorporates knee fallouts and tiny motions.
- So start by laying on the floor with knees bent, and flat feet, and place arms by your sides.
- Exhale, contract the muscles of the pelvic region, and gently lift one foot off the floor. Maintain a still pelvic and spinal position.
- Exhaling, return the foot to the floor.
- Alternate sides.
7. Seated Breathing
Choosing a comfy position and breathing deeply into the side ribs may facilitate stretching the diaphragm and pelvic floor muscles. The diaphragm and pelvic floor are stretched during this movement. Experience the ribs return to the center, and the pelvic muscles rise softly as you exhale. Repeat for eight to ten breaths.
8. Split tabletop
Among the next Kegel exercises is a Split tabletop. So start by lying flat on the floor, and elevate your legs to a 90-degree angle while maintaining a straight foot position. Stretch your legs gradually as far as is comfortable. Keeping a leisurely pace, bring your knees to their previous position. Moreover, ensure your pelvic muscles remain firm throughout the exercise. Repeat an additional 10 to 15 times, and attempt to finish three daily cycles.
9. Hamstring Stretch
Have stiff hamstrings? This stretch stretches the lower pelvic floor muscles by opening the whole rear of the leg from the foot’s heel to the base of the butt.
10. Pelvic Tilts
Pelvic tilts improve the core and lower back muscles, which increases hip mobility and alleviates low back discomfort throughout pregnancy and delivery.
So these are some of the best Kegel exercises that will help to strengthen your pelvic floor muscles. It is always better to consult your doctor before attempting any of these exercises. read more exciting article on smashingmagzines.com