The type of Kegel exercise has been synonymous with sports performed by women. But in fact, simple Kegel exercises can also be done for men. Kegel exercises for men have many health benefits.
Kegel exercises are exercises that aim to train the pelvic floor muscles. The pelvic floor muscles are muscles that support organs in the pelvis, such as the uterus, bladder, and rectum.
There are many parts that can lead to weakening of the pelvic floor muscles. Age to medical factors such as surgery or diseases such as diabetes can cause the pelvic muscles to become weak.
Benefits of Doing Simple Kegel Exercises for Men
Kegel exercises are not only good and can be done by women, but also men. There are several health benefits that we can get from doing Kegel exercises, including men. Here are some of the benefits.
1. Overcoming Erectile Dysfunction
According to research, Kegel exercises for men can help to overcome erectile dysfunction. Kegel exercises can help improve blood flow and oxygenation to help get an erection.
2. Improve Male physical Performance
Kegel exercises can be included in the exercise, namely sports that can improve physical performance and health. By exercising the pelvic floor muscles, the orgasm will become stronger.
Kegel exercises are also believed to increase. However, there is still no scientific research that supports this assumption.
3. Overcoming Premature Ejaculation
Kegel exercises can help contract pelvic floor muscles when they reach climax. As a result, ejaculation can be delayed, and premature ejaculation can be resolved. Cenforce 150 and Fildena 150 can also help get an erection.
4. Helps Post-Prostate Recovery
The pelvic floor muscle is the bladder. By doing Kegel exercises, blood circulation in the pelvic area will be smoother. After prostate surgery, bladder recovery can be faster, and prostate health will be better maintained.
5. Helps Overcome Urinary Incontinence
If the pelvic muscles are weak, it will affect bladder control. As a result, urinary incontinence conditions can arise, namely the inability to hold urine that will come out. Kegel exercises can increase the strength to control the bladder and treat urinary incontinence.
In addition, Kegel exercises can also help prevent and treat pelvic incontinence, namely the inability to hold bowel movements. Strengthening the pelvic floor muscles can strengthen the anal sphincter, a muscle that functions to close or open the passage of the anus.
How to do Kegel exercises for men
How do Kegel exercise for men? Kegel exercises can be done alone or while doing other activities. Here are the steps.
Finding the Lower Pelvic Muscles
First, you must be able to find or feel the lower pelvic muscles in the body. When you pee, try to hold it in. The muscles used to stop urine are the lower pelvic muscles.
Hold and Release
If this is the first time, you can do Kegel exercises lying down. After lying down, try to tighten the pelvic muscles and hold for a few seconds, then release. After that, repeat holding and releasing again a few times.
Breathe As Usual
When doing Kegel exercises, try not to hold your breath. Tighten your lower pelvic muscles without holding on to your stomach, thighs, or buttocks
Do Kegel exercises regularly with one session of 10 or 30 times to tighten and release the pelvic muscles. Launching from Alodokter, significant results can be seen after Parents do Kegel exercises regularly for 3 to 4 months. Hopefully, this information about simple Kegel exercises for men can be useful.
Kegel exercises are useful for the pelvic floor muscles
Kegel exercises are mostly aimed at women because they can increase vaginal muscle contractions. But actually, Kegel exercises are also great for men in controlling ejaculation.
Kegel exercises are useful for training the pelvic floor muscles or known as pubococcygeus (PC). The muscles that move are the pelvic organs, namely the uterus, bladder, and intestines.
The easy way to do Kegel exercises is to contract muscles, such as holding urine for 5 seconds and then relaxing.
This exercise is important. All these exercises are done in a calm state.
It is called Kegel exercises because the first to discover it was Arnold Kegel, an obstetrician in America concerned that many pregnant women could not control urination. People who often wet the bed and sufferers from hemorrhoids are also recommended to do Kegel exercises.
The benefits of Kegel exercises in men
The benefits of Kegel exercises in men because the PC muscle can control the flow of semen and urine, the strength of the during an erection, and also the power of the shot during ejaculation.
PC muscle work in men can be observed from the movement of the up and down in an erection. This exercise provides the benefits of a more intense orgasm, Aurogra 100 and Vidalista 60 to prevent premature ejaculation, and can have better and longer love.
It is not recommended to do this exercise but concentrate on other objects because it becomes unfocused on the PC muscle being trained. The most suitable place to do this is the sofa in front of the television.
It’s best not to overdo this exercise, especially if you’re starting for a short time. Usually, if the PC muscle is too weak, it will involve the abdominal and thigh muscles, so one needs to relax first before starting again.