Around 30 million men in the United States are affected by erectile dysfunction. ED can lead to further complications such as depression and putting a strain on relationships. The good news is there is one exercise that might be able to help. The Kegel.
Kegel benefits stretch much further than just being a potential remedy for erectile dysfunction. In this article, we’ll take a closer look at Kegel exercises as well as several Kegel exercise benefits that might surprise you.
What are Kegels?
The Kegel was created by gynecologist Dr. Arnold Kegel who noted that childbirth weakened the pelvic floor muscles of women. Kegel exercises aim to strengthen the pelvic floor muscles.
Although the exercise was primarily created to help women, the benefits of doing Kegels also cross over to men. This article is all about Kegel exercises for men.
Childbirth isn’t the only thing that can weaken the pelvic floor muscles. They are also under regular threat from long periods spent sitting, obesity, and even diabetes. Let’s take a look at some of the benefits of performing Kegel exercises.
1. Kegels and Sexual Health
One of the primary ways that men can benefit from Kegel exercises is the overall improvement of their sexual health. Many men use Kegel exercises to increase the amount of time they can last in bed.
The muscles of the pelvic floor are responsible for ejaculation. By strengthening the pelvic floor muscles with Kegels you will have better control over your ejaculation.
In addition to this, stronger pelvic floor muscles mean improved blood flow to the groin area. This can result in firmer and fuller erections. In addition to the visible differences, this will also increase sensitivity making for enhanced sexual pleasure.
2. Kegels and Erectile Dysfunction
Kegel exercises are often prescribed as a treatment option for men suffering from erectile dysfunction. One study found that 40% of the subjects completely regained normal erectile function after performing Kegel exercises for 6 months.
The main reason for this is because strengthening the pelvic floor muscles helps to draw blood to the groin area. This makes it easier to get and maintain an erection. Kegel exercises also help to strengthen the mind-muscle connection to the penis.
3. Pelvic Floor Strengthening
The pelvic floor muscles make up the lower part of your core muscles. As well as the benefits they can have to your sexual health they can also help to support your lower back.
People now spend a long time sitting down often have weakened pelvic floor muscles and this can put a strain on the lower back. Kegel exercises not only work the pelvic floor muscles but can be used to help strengthen your glutes and abs too.
Kegel exercises will help pull the abdominal wall inwards creating a flatter-looking stomach. Failing to work the abdominal wall can lead to a protruding stomach.
Overall core strength is essential for stability and a healthy spine. The Kegel exercise is one of the best ways to train the lower section of the core muscles.
4. They’re Discreet
One of the great advantages of Kegel exercises is that they’re discreet. You can do them when you’re brushing your teeth, at work, or even out taking a walk. After you familiarize yourself with Kegel exercises you could probably perform them without anyone around you notice.
If you’re using Kegel exercises to help tackle your erectile dysfunction or just strengthen your core, you can add regular sets throughout your entire day.
5. Urinary Incontinence Prevention
The pelvic floor muscles are responsible for controlling our bladders and sphincters. When you cough the pelvic floor muscles contract stopping any incontinence. They also contract during any form of heavy lifting and even when we laugh.
The most common form of urinary incontinence in men is leakage just after they finish urinating. This is because some urine is left in the urethra. Performing Kegels will help better control your urine flow to help you empty your urethra when you urinate.
The best way to do this is to simply perform a set of Kegel exercises as soon as you finish urinating.
6. Lower Back Pain
If you suffer from lower back pain, Kegel exercises might be a good place to start. Because Kegels is such a low-impact exercise they can be used to rehabilitate the pelvic floor and core muscles without putting any unnecessary stress on your lower back.
They might not provide an instant remedy for lower back issues, but using Kegels can help to increase stability around the spine and enforce correct movement patterns. This can help to alleviate lower back pain and protect the lower spine over time.
How to Perform Kegel Exercises
Now you know the many benefits of Kegel exercises, you probably want to know how to perform them. The first thing you’ll need to do is locate your pelvic floor muscles.
The easiest way to do this is to start urinating and then try and stop yourself mid-stream. The muscles you can feel are your pelvic floor muscles. Alternatively, pretend that you’re trying to stop yourself from passing gas. Once you’ve located the pelvic floor muscles it’s time to practice contracting them.
If you’re new to Kegels then we recommend starting lying down and make sure you’ve emptied your bladder first. Simply contract the muscles for 3-5 seconds and then relax them for the same amount of time. Repeat this ten times.
One of the most important things when practicing Kegels is that you don’t try and use any other muscles. Many people will activate their glutes, legs, and abdominal muscles when trying Kegels for the first time.
Once you’re comfortable performing the Kegel, start to increase the time of your contraction to 10 seconds. Try and do 3-4 sets of ten spread throughout the day.
Kegel Your Way to Better Health
Even though the Kegel was designed to help women after childbirth, the Kegel benefits men just as much. If you’re trying to improve your sexual experiences, tackle erectile dysfunction, or just improve your core strength and mobility, the Kegel is an absolute must.
For more information on men’s health and other man stuff, be sure to take a look at the rest of our site.