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Kegels for men

1. Intro: 00:00
2. What are Kegels: 00:19
3. 4 x Benefits of doing Kegel Exercises: 00:39
4. How to perform Kegel exercises: 01:50
5. Thank you for Watching: 03:40

Intro

Today, let me tell you about Kegel Exercises for men. What are they? What are their benefits? and how do you perform them? But, before we start, please don’t forget to like and subscribe to the channel for more fitness and health related content and feel free to leave a comment about how you’ve benefited from Kegels.

So, What are Kegels

Kegel exercises, also known as pelvic floor exercises, are not exclusive to any gender and can be beneficial for both men and women. These exercises target the pelvic floor muscles, which are the group of muscles that support the bladder, rectum, and sexual organs.

Here are some potential benefits of Kegels for men:

4 x Benefits of doing Kegel Exercises

Urinary incontinence control: Strengthening the pelvic floor muscles can help improve bladder control and reduce instances of urinary incontinence or leakage. This is especially relevant for men who may experience urinary incontinence after prostate surgery or due to other factors.

Erectile dysfunction: Kegel exercises can aid in improving erectile function and maintaining stronger and longer-lasting erections. The exercises promote increased blood flow to the pelvic region, which can benefit sexual performance.

Premature ejaculation: Some men find that practicing Kegels can assist in enhancing ejaculatory control and delaying ejaculation. By strengthening the pelvic floor muscles, men may have better control over the timing of ejaculation during sexual activity.

Pelvic floor strength and support: Kegels help strengthen the pelvic floor muscles, providing support to the pelvic organs and contributing to better overall pelvic health. This can be beneficial for men of all ages.

So, how do you perform Kegel exercises

To perform Kegel exercises, follow these general steps:

Identify the right muscles: To locate your pelvic floor muscles, imagine stopping the flow of urine midstream or tightening the muscles that prevent passing gas. These are the muscles you should focus on during Kegels.

Technique: Once you've identified the pelvic floor muscles, make sure your bladder is empty. Then, contract the muscles by squeezing and lifting upward. Start with shorter 3 second contraction holds, gradually, over the following weeks and months, working your way up to longer 5 second holds as your muscles get stronger. Remember to breathe deeply and relax your body at all times, and don’t tighten your stomach, thigh, buttock or chest muscles. Also, try not to do these exercises while urinating.

Repetition: The goal is to repeat this 10 times, 3 times a day. So start slowly with 4 or 5 repetitions and work your way up to 10 repeats over the days and months. But don’t do more that this. Overdoing these exercises can lead to straining.

Consistency: To see the best results, it's important to be consistent with your Kegel exercises.

When: Aim to incorporate them into your daily routine. You can do them while shopping, walking, standing still, lying down, or posing in a squat position. It doesn’t really matter where you are when you do them so long as you’re comfortable and relaxed.

It's worth noting that it may take a few weeks or even a couple of months to notice significant improvements. If you have specific concerns regarding urinary or sexual health, it's recommended to consult with a healthcare professional who can provide personalized advice and guidance.

Thank you for Watching

Thank you for watching and we’ll see you in the next video.

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