Pelvic Floor Exercises For Men

What is pelvic floor?

Also known as Kegel exercises, pelvic floor muscle exercises help in strengthening the muscles of the pelvic floor. Muscles of the pelvic floor, Pubococcygeal Muscles are the main area of focus for this exercise.

These Pubococcygeal muscles are found in both men and women. These muscles bolster the muscles of the urethra, bladder, and bowel. It also helps in enhancing your sexual function along with improving your bladder control.

Why do the pelvic floor muscles become weak?

The following are the reasons why pelvic floor muscles become weak:

Aging
Pregnancy
Obesity
Chronic constipation
Heavy lifting
Surgery
Hormonal changes
Neurological conditions

What are pelvic floor exercises?

1. Kegels

Kegel exercises focus on squeezing and holding the muscles that control urine flow i.e., the urethra.

Here is a simple instruction for you to do the kegel exercise

Sit in a comfortable position, close your eyes, and focus on pelvic floor muscles which can stop urine flow.
Squeeze these muscles as much as possible.
Hold in this position for 3–5 seconds or up to 10 sec depending upon you. You must notice that these muscles are lifted up due to squeezing
Relax the muscles and rest for 5 or more seconds
Repeat this up to 10 times.

You can do this even while standing, sitting, crouching, etc.

2. Bridge

Bridge exercise primarily strengthens the buttocks, it also helps work the pelvic floor muscles.

Here is a simple way to perform this exercise:

Lie on the back and bend the knees
Keep your feet flat on the floor about hip-width apart
Keep the arms by the sides with the palms facing down.
Squeeze the buttocks and pelvic floor muscles
Raise the buttocks several inches off the ground.
Hold this position for 3–8 seconds.
Relax the buttocks and pelvic floor muscles, and lower the buttocks to the ground.
Repeat this up to 10 times per set.

Gradually increase the sets as you feel increased strength.

3. Squats

Squats can help strengthen the pelvic floor and buttocks.

To perform a squat, a person should:

Stand with the feet hip-width apart, keeping them flat on the floor, and take a deep breath.
Bend at the knees to bring the buttocks toward the floor, going only as low as is comfortable.
Keep the back straight and tilted slightly forward. The knees should be in line with the toes.
Focus on tightening the buttocks and pelvic floor while returning to a standing position.
Take sufficient rest before performing any additional sets.

For strengthening the pelvic floor muscles, narrow and shallow squats are suitable. Wide-legged and deep squats will become a problem in pelvic floor contraction.

Do male kegel exercises increase size?

Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions such as diabetes and an overactive bladder.

You might benefit from doing Kegel exercises if you:

Have urinary or fecal incontinence: Kegel exercises are proven to be helpful in preventing urinary and fecal incontinence as per a study.
Improves erectile dysfunction: Research shows that 40% of patients gained normal erectile, and 34.5 % of patients had seen improved erection after 3-6 months of pelvic floor muscle rehabilitation treatment to treat erectile dysfunction.
Improves premature ejaculation: Research suggests that pelvic floor muscle rehabilitation has made 82.5% of the patients gain control of their ejaculatory reflex. Thus controlling premature ejaculation and making you last longer.

Can Kegel exercise improve your sex life?

Yes, Kegel exercises can potentially improve your sex life by strengthening the pelvic floor muscles, which play a crucial role in sexual function and pleasure. It helps in the following ways:

Enhances sensation
Improved sexual satisfaction
Better control
Reduced pain
Improves confidence and flexibility

Take Away

Pelvic floor exercises or Kegel exercises are very beneficial for men. It helps in decreasing erectile dysfunction, and premature ejaculation- a major seen sex-related problem these days. You can do Kegel exercises at your convenience and at any time. Make sure to follow the tips mentioned to maximize the benefits of pelvic floor muscle exercises.

FAQs

Is pelvic and kegel the same thing?

Yes, Kegel exercises are a part of the Pelvic floor exercises.

Do male pelvic exercises really work?

Yes, with consistency and proper practice over time male pelvic floor exercises do work.

How long does it take to strenghten pelvic floor men?

It takes a minimum of two months to strengthen the pelvic floor muscles in men.

References

5 pelvic floor exercises for anyone. By Healthline, Aug 7, 2023.

How to do pelvic floor exercises. By Medical News Today, May 30, 2023.

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