Kegel exercises for men

Kegel exercises are some special exercises meant for males who need to strengthen their Pubo coccygeus Muscle (PC). This muscle is similar in both males and females, extending from the pubic bone to the tailbone and creating a hammock like floor in the pelvic cavity that supports the pelvis and helps the functioning of the sphincter muscles.

How do you use the exercises?

For male patients who are suffering from prostate problems, these exercises can be a godsend. They can use these exercises quite effectively to strengthen body muscles. It also helps to control urinary incontinence in many patients. Using the same principle, the exercises can also help to improve the condition of premature ejaculation, and may have other sexual benefits too.

The first step in this exercise plan is to know how to located your PC muscle. This can be done during the passing of urine. When the urine flow starts, try to stop it completely. In this process, the muscle that gets tightened is the PC muscle. When you become comfortable with tightening this muscle, the Kegel exercises can be performed at any place and at any time. It does not require any special exercise equipment, though a few aids such as a prostate massager are available in the market.

To enhance the muscle strength, apply a “squeeze, hold, release” pattern. This means, first squeeze the muscle and hold it for a few moments, and then release it. Gradually, try to create a rhythm of 10 seconds, repeating the pattern 10 times. If the exercise is conducted properly, you would be able to feel or see the testicles lift up. It is not going to happen immediately, and it may take time for you to get used to the exercise. But if this exercise is done regularly, you can expect a noticeable change within one to two months.

In the initial phase, the Kegel exercises can be performed in a sitting position. But as the muscular strength improves, the exercises can be done while standing up also. It is better to begin gradually, and make slow progress depending upon the sustainability of the body.