What is Kegel Exercises for men?
KEGEL exercises are often recommended to strengthen these muscles. Regular practice can improve control over ejaculation, potentially leading to multiple orgasms.
Kegel exercises are all about tightening your pelvic floor muscles. These muscles help you manage your bladder and bowel control, and they can also support erections. Basically, the pelvic floor muscles stretch from your tailbone in the back to your pubic bone in the front, working together with other tissues to help things function smoothly.
Find the Right Muscles
Find the Right Muscles To locate your pelvic floor muscles, try tightening the muscles you use to prevent gas from passing or to stop urinating midstream. These actions engage your pelvic floor muscles. Alternatively, you can insert a finger into your anus and squeeze as if trying to hold in urine; if you feel tightness around your finger, you're activating the right muscles. Once you've identified them, you can perform Kegel exercises in any position. Many find it easiest to start while lying down.
Maintain Your Focus
Maintain Your Focus for optimal results, concentrate on tightening only your pelvic floor muscles. Avoid contracting the muscles in your abdomen, thighs, or buttocks, and remember to breathe freely throughout the exercises.
Perfect Your Technique Tighten
Perfect Your Technique Tighten your pelvic floor muscles and hold the contraction for three seconds, then relax for three seconds. Repeat this a few times in succession. As your muscles strengthen, you can practice Kegel exercises while sitting, standing, or walking.
Repeat Three Times a Day
Repeat Three Times a Day for at least three sets of Kegel exercises each day. Work up to 10 to 15 repetitions in each set. You may choose to perform these sets in different positions—one while lying down, one while seated, and one while standing.