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Kegel exercises for men can help improve bladder control and enhance sexual performance. Here's how to do Kegel exercises most effectively.1. What are Kegel exercises?
Kegel exercises were originally described by Arnold Kegel Henry, an American gynecologist in 1948. It is an exercise that strengthens the pelvic floor muscles and supports the sexual organs. The pelvis is the part of the body that includes the hip bones. The pelvic floor muscles are located at the bottom of this part, between the legs, located in the lumbar region.
Kegel exercises for men help strengthen the pelvic floor muscles, support the bladder, colon as well as enhance physiological function. Moreover, these exercises can be done at any time. Before starting the exercise, it is necessary to understand the position of the pelvic floor muscles as well as the technique of performing the exercise to achieve the best effect.
2. Can Kegel exercises overcome sexual weakness?
Pelvic floor muscles can be weakened for many reasons, including surgery to remove the prostate gland and conditions such as diabetes, overactive bladder,... Kegel exercises help restore and strengthen muscles. The pelvic floor strengthens, thereby bringing many benefits, especially in which Kegel exercises for men cure physiological weakness.
3. How to do Kegel exercises for men
Before performing the exercise, please:Find the right pelvic floor muscles: the pelvic floor muscles can be determined in two ways, stopping urinating halfway, or holding the sniff, because these activities need to use the pelvic floor muscles . Once the pelvic floor muscles have been identified, the exercise can be performed in any position, although the easiest way to do it at first should be in a lying position.
Bài tập Kegel cho nam giới
Perfect technique: contract the pelvic floor muscles, hold for 3 seconds, then relax for 3 seconds, counted as a set of exercises. Repeat the movement a few times each time. Once your pelvic floor muscles are stronger, do Kegel exercises while sitting, standing, or even walking. Stay Focused: For best results, focus on tightening just the pelvic floor muscles. Be careful not to contract the muscles of the abdomen, thighs or buttocks. Breathe freely during exercise, avoid holding your breath. Exercise 3 times per day: aim to practice at least 3 times per day, 10 reps each time.
4. When to do Kegel exercises
Make Kegel exercises a part of everyday life, for example:
Do Kegel exercises once every time you do a personal task (eg while brushing your teeth). Practice again after urinating. Contract your pelvic floor muscles just before and after any activity that puts pressure on your abdomen, like sneezing, coughing, laughing, or lifting something heavy. If you have problems while performing Kegel exercises, do not hesitate to seek help from your doctor or health counselor. They will help the practitioner correctly identify and strengthen the pelvic floor muscles.
5. Receive the results
Kegel exercises if done regularly will bring results in weeks to months. Therefore, to get the maximum benefit, especially the ability to cure physiological weakness of Kegel exercises for men, make kegel exercises a part of daily life.
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Reference source: Mayoclinic
