Kegel exercises are carried out to train, strengthen, and tighten the lower pelvic muscles. The muscles that are trained include the muscles that support the uterus, large intestine, and bladder. These muscles can weaken due to childbirth, obesity, age, diabetes, prostate problems, and surgery. Simple Kegel exercises for men.
Kegel exercises have been identical for women. Men can also reap the benefits of this exercise.
Gymnastics Kegel is exercises targeted at strengthening the pelvic floor muscles.
Both men & women have pelvic floor muscles. Kegel exercises can strengthen the organs around the pelvis, including the urethra, bladder, and intestines.
Before reviewing how to do simple Kegel exercises for men, consider the benefits of this pelvic floor muscle exercise for men.
Benefits of Kegel Exercises
The benefits of tightening the lower pelvic muscles are not only felt by women but also for men. The benefits include:
Improve the physical performance of men and women
Men’s simple kegel exercise can tighten the pelvic muscles and improve blood circulation around the body, Cenforce 150 and Fildena 150 can overcome problems related to physical performance such as premature ejaculation and erectile dysfunction and even increase the intensity of orgasm. Simple Kegel Exercises can also improve performance in bed.
Improve bladder control
With age, bladder control becomes less. That’s why we often find the phenomenon of elderly people wetting the bed. Sometimes urine comes out on its own when you cough, sneeze or even laugh. Of course, this feels uncomfortable. Take it easy. This can be overcome with regular Kegel exercises.
Smooth the birth and pregnancy process
Kegel exercises not only strengthen but also flex the pelvic muscles so that the birthing process becomes smoother, faster, and safer. During pregnancy, the condition of a woman’s body changes, and health problems that previously did not exist can arise, such as lower back pain, difficulty defecating, pain during urination, defecation, and physical activity. All of all problems can be overcome by doing Kegel exercises.
Prevents uterine descent
The descent of the uterus or childbirth can occur when the muscles and tissues around the pelvis weaken so that they are unable to support the uterus. It is caused by pregnancy, childbirth, or aging, especially among women who have gone through menopause and have had a normal delivery. If not followed up, it can lead to infection. Kegel exercises will strengthen the tissue around the pelvis to prevent the descent of the breed.
Movements and How to Do Kegel Exercises
Kegel exercises that are very useful for tightening the vagina can be done with a few simple movements. It’s very easy. Here are the ways:
- Feel which muscles to train by tightening them.
- Take a lying position.
- Tighten your pelvic muscles, hold the contraction for 3 seconds, relax for 3 seconds
- Repeat this movement 2 times a day. In one session, repeat movements 1-3 with 10 to 30 repetitions.
Do this simple movement until you feel used to it, and avoid holding your breath during the exercise. Maintain focus on the targeted muscles. You are walking while doing other activities. Benefits of men’s kegel exercise and women can feel it in 3 to 6 weeks.
Although it sounds trivial, Kegel exercises bring so many benefits not only for women but also for men.
Benefits of Kegel exercises for men
When you are young, the condition of the pelvic floor muscles is usually still tight and strong. As we age, this part of the body can weaken and stretch.
In addition, pelvic floor muscles can also loosen due to diabetes, surgery, prostate problems, bladder, or bowel disorders. The condition of the pelvic floor muscles that are not primed can affect bladder control and physical performance.
The good news is that these weakened muscles can be retrained with exercise, especially Kegel exercises.
The function of Kegel exercises for men is to help overcome the problem of difficulty controlling urination after prostate surgery and help relieve an overactive bladder.
How to do simple Kegel exercises for men
Before starting Kegel exercises, men need to know the exact location of the pelvic floor muscles.
The pelvic floor muscles between pees. In the middle of peeing, try to hold it for a moment. The muscles that hold urine are the pelvic floor muscles.
After finding the pelvic floor muscles, try some simple Kegel exercises for men as follows:
In a lying position, tighten your pelvic floor muscles.
The trick, hold the contraction for three seconds, then relax for three seconds Try several times in a row. As your muscles get stronger, try doing Kegel exercises while sitting, standing, or walking. If you are getting better at it, keep your focus on training.
The pelvic floor muscles. But don’t let the muscles in your stomach, thighs, or buttocks relax.
During simple Kegel exercises, men should avoid holding their breath during the exercise.
For best results, repeat the exercise three times a day, the goal is until a strong man Kegel exercises three sets of 10 times each day. Make Kegel exercises a part of your daily life, such as when brushing your teeth or doing other daily activities.