Kegel exercises, which are frequently performed for strengthening the muscles in the pelvic floor, could assist men with erectile disorders (ED) and other sexual dysfunctions. In this article, we will look at the best Kegel exercises for men.
Erectile dysfunction is when a man can’t get or keep an erection long enough to have a satisfying sexual encounter. About 18 million American men have trouble getting or keeping an erection, and the number of men who have this problem rises with age.
Premature ejaculation is when a man releases semen too early during sexual activity which leads to an unsatisfied partner. Males who ejaculate too soon are not diagnosed with a medical condition, but it can hurt their self-esteem and physical relationship with their partner.
An interesting study found that 44% of men who have trouble getting or keeping an erection do so because of health problems like diabetes and high blood pressure.
A number of different exercises, especially Kegel exercises for men, can help strengthen the body’s core and pelvic area.
By strengthening the muscles that support and surround the genital area, you can help the penis get and keep an erection and fix problems that cause you to ejaculate too soon.
What are Kegel Exercises?
Kegel movements are a type of physical therapy that is meant to make the muscles in your pelvic floor stronger. You can thank Dr. Arnold H. Kegel for inventing them in the 1940s; they are now widely used in medicine. Supporting your bladder, rectum, and small intestine is the job of your pelvic muscles. It has been shown that kegel exercises can help both men and women hold their pee or slow it down.
Researchers were surprised to find that these pelvic floor exercises can help both men and women with sexual problems, especially erectile dysfunction and ejaculating too soon.
Unlike chemical treatments, kegel exercises for men need to be done regularly over time to show benefits without any side effects associated with chemicals.
For weak cases of erectile dysfunction and early ejaculation, it can work very well. In moderate to serious cases, however, more help will be needed, but kegel exercises may still work well when used along with these other treatments.
Top Kegel Exercises for PE and ED
Kegel exercises for men are also known as penis exercises and the different ways of doing them are as follows:
1. Stop Midstream While Urinating
Just stop peeing in the middle of the urination process. When you’re trying to do this, don’t tense up your buttocks or legs. This will make you pay attention to the important hip muscles that need work.
By focusing on these muscles when you urinate, you will get a better idea of how to tighten up and keep your erection under control.
This exercise for erectile dysfunction should be done first thing in the morning when you have an erection because your bladder is full.
2. Regularly contract and hold the pelvic muscles
Once you know where your pelvic muscles are and what it feels like to tighten them while you urinate, you can start working on building them whenever you want, even when you do not go to the toilet.
It’s best to lie on the floor or on your bed and squeeze your pelvic muscles for 5 to 10 seconds at a time. In this case, squeeze your penis for a few seconds and then let go. Do this move perhaps ten times in a single session.
This practice can also be done while lying on your side or sitting in a chair. Also, you should do this practice three times a day at the very least. This is called the “slow kegel” exercise, and it’s often used for stress control.
If you are new to this, you should start by slowly squeezing these muscles together for three counts. You can raise the time to 10 seconds once you have more practice. One other way to do a Kegel exercise for men is to hold and squeeze the same muscles for one second before letting go of the hold or squeeze.
You can do up to 10 pelvic floor squeezes in the time it takes to do one slow kegel exercise because these moves are so quick.
The best way to get benefits from kegel exercises is to do both slow and fast ones.
It is important not to hold your breath while doing these routines to prevent premature ejaculation.
3. Go to the Edge in Masturbation and Sex
Edging has been shown to make it easier to delay ejaculation or an orgasm for men who often ejaculate too soon and may think it’s permanent.
Do sex or masturbation until you are almost ready to orgasm. Upon reaching the climax and sensing sperm rising from the testicles, you should remain still until the orgasmic experience concludes.
Do this as often as you can until the time between getting aroused and having an orgasm gets shorter.
How to Get the Most Out of Kegel Exercises for Men?
Since you want to improve your muscles, you need to do these exercises for a long time before you can see if they are working or if you are making progress.
Setting aside time to do kegel exercises for men at least three times a day should be a priority in your daily routine because consistency is key to seeing results.
Record your progress in a log to see how long your erections last and how long you go without ejaculating.
Lastly, you should try to stay as stress-free as possible because it can hurt your results, especially if you feel like you need to solve these problems quickly.
Benefits of Kegel Exercises for Erectile Dysfunction
The positive effects of kegel exercises for men are as follows:
Better flow of blood
Getting stronger in the pelvic floor muscles improves blood flow to the sexual area, which helps men get and keep an erection.
Better muscle tone
Kegel exercises for men make the muscles in the pelvic floor stronger and more durable, which can help you manage your erections better.
More self-confidence
Regularly doing Kegel exercises can boost your confidence by giving you a way to deal with and get rid of erectile dysfunction.
Better Control of Orgasms
By making the pelvic floor muscles stronger, you may be able to better control your orgasms, which can make you feel more sexually satisfied overall.
Learn more:Â How Super Tadarise can Improve Sexual Performance?
Incorporating Kegel Exercises into Daily Routine
Consistency is key if you want to get the most out of Kegel movements for erectile problems. For good integration into your daily life, think about the following tips:
Plan your day
Setting aside specific times every day to do Kegel exercises for men will help you get into a pattern and make them a normal part of your day.
Combine it with routine work
Do Kegel movements while doing everyday things, like watching TV or during lunch time at work. This might help you remember it and fit it into your plan.
Step progress
Start with a number of reps that feels good, and as your pelvic floor muscles get stronger, slowly increase the number of reps and the length of time you do each one.
Get help from a professional
Talk to a doctor or a pelvic floor physical therapist about your exercise plan to get personalised advice and comments.
Related –Â Different Techniques to Last Longer in Bed
Summary
For men who want to improve their sexual health and get rid of erectile dysfunction, Kegel movements are a natural and empowering way to do it. By focusing on the muscles in the pelvic floor, these movements help improve blood flow, muscle tone, and confidence in sexual performance. Including Kegel exercises for men in your daily routine, along with other healthy living choices, can help reduce erectile challenges and improve your health in general. Before starting any exercise plan, it’s best to talk to a doctor to get help that is specific to your health needs.
FAQ’s
Consistency is very important. Try to do Kegel exercises for men regularly, ideally every day. Start with a number of reps that feels good, and as your pelvic floor muscles get stronger, slowly increase the number of reps and the length of time you do each one.
It is possible to include Kegel movements in your daily life. Do them while doing normal things, like watching TV or driving to work, to make them a normal part of your day.
Kegel exercises can be helpful, but they work best when done along with other healthy living choices. Talk to a doctor to get personalised help, and think about a whole-person approach that might include medicines or other treatments based on your specific needs.
Locate the muscles that contract when you want to stop peeing or control the release of gas from your bottom. The basic motion of a Kegel contraction is to squeeze these muscles.
A good rule of thumb is to do the Kegel exercises three times a day. The most important thing is to be consistent, and as time goes on, you can start with shorter exercises and progressively increase the length of them.
Results could be noticeable sooner or later, depending on the person. Maintaining a consistent routine when exercising is essential.
