Men's Kegel exercises are exercises aimed at toning the lower pelvic muscles or pubococcygeus (PC). There are variety benefitKegel exercises for men. One of them is increasing erection resistance.
Kegel exercises will strengthen muscles bulbocavernosus which maintain blood flow to the penis during erection, pump during ejaculation, and help empty the urethra after urination.
Exercising these muscles with Kegel exercises can help overcome the problem of erectile dysfunction and premature ejaculation. Likewise with urinary incontinence problems that are often experienced by elderly men. Kegel exercises can also make sex last longer.
How to Do Kegel Exercises for Men
You can do Kegel exercises yourself at home or in between activities. The method is as follows:
1. Find the pelvic muscles lower
Before starting this exercise, you should be able to feel the lower pelvic muscles that will be trained in male Kegel exercises. The trick, while urinating, try to stop or slow the flow of urine. The muscles used to stop the flow of urine are your lower pelvic muscles.
nowIf you know which muscles to train and can feel their contractions, you can more easily do this exercise in any position. However, for the beginning, do male Kegel exercises in a lying position.
2. Know the technique
In a lying position, tighten the pelvic muscles, then hold the contraction for 3 seconds. After that, relax the muscle for 3 seconds, and then tighten it again. Repeat this movement several times.
When you get used to it and the muscles start to feel stronger, try doing male Kegel exercises in a sitting, standing, or even walking position.
3. Focus while practicing
To get maximum results, focus on toning the lower pelvic muscles. While tightening your lower pelvic muscles, breathe normally and avoid holding your stomach, thighs, or buttocks.
4. Do it regularly
For best results, do Kegel exercises for men regularly, which is 2 times a day. You can do one session in the morning and one session in the evening. One session consists of 10-30 contractions, accompanied by a relaxation session. Each session lasts 10 seconds, divided into 5 seconds of contraction and 5 seconds of relaxation.
To get the benefits of male Kegel exercises, you need to be patient. Generally, it takes 3-4 months to feel the effect in increasing erection resistance. Meanwhile, to overcome urinary incontinence, it takes 3-6 weeks, if you do it regularly.
If you are still having problems maintaining an erection even though you have been doing male Kegel exercises regularly, you should consult a doctor for further treatment.