Kegel exercises are a type of routine that is usually recommended in women to strengthen the pelvic floor and prevent the muscles of the vaginal canal from being too relaxed. But not only can women do these exercises, but they are also highly recommended for men, and so they can also strengthen and improve the health status of their pelvic floor.
In this article, we’ll show you the most recommended and easy-to-do exercises for strengthening the pelvic floor for men. Take note of our tips and commit to protecting your health.
Benefits of Kegel exercises for men
Although there is always talk of these exercises in female key, the truth is that training the pelvic floor is also highly recommended for male health. If we strengthen the muscles in this area, we will get:
– Reduce the risk of problems in the prostate or colon
– Minimize the risk of sexual problems such as premature ejaculation and help achieve erections
– Reduce urine losses in the case of prostate-related pathologies
For all this, it is highly recommended that men incorporate exercises to strengthen the pelvic floor and, in this way, they can enjoy a healthier body and be in better condition.
How to do pelvic floor exercises for men?
If you want to start incorporating exercises to strengthen the pelvic floor in men, here are the tips you have to keep in mind:
– Identify the muscles of the pelvic floor. It may be the case that, at first glance, you don’t know what these muscles are. Therefore, nothing better than detecting them doing the contraction function, as if you want to avoid the release of a gas or urine. Those muscles you squeeze to avoid this situation are those on the pelvic floor.
– Lie down. The best thing is that you do these exercises in a lying position because, at first, it will be much easier for you to concentrate on the muscle group you want to attack. Then you can do them in any position.
– Tighten your muscles. To do these exercises to strengthen the pelvic floor in men, all you should do is a strong contraction of the area, that is, tighten the muscles well and hold on for 3 seconds. Afterwards, repeat the exercise for 10 repetitions.
– Focus. It is common for us, at the time of contraction, to tighten other muscles such as the abdomen or legs. But you have to make sure that the area that’s doing the exercise is the pelvic floor area. Therefore, concentration is vital, as it will help us to do well in exercise.
– Daily repetitions. The most recommended thing is that you do these exercises to strengthen the pelvic floor in men 3 times a day, at different times. As we’ve said, the ideal is 10 repetitions every time you start doing it.
These exercises are high-speed and simple to do and even if it seems silly, the truth is that you work this area of your body, which is vital for many aspects of our lives. In case of any doubt, it is best to contact a doctor to advise on a personalized basis.
Bibliography
LOS ANGELES, D. K. N. C., & REPETIDA, O. D. F. Kegel exercises: What are they and how are they done?
Degrees Romero, I., Domínguez Dominguez, M., Manzano Redondo, F., Morán Acedo, F., Grajales Ubierna, G. M., & Moreno Gómez, A. J. It is a Previti Cian.
López Alcoholado, R., Fernández Díaz, N., & López Antúnez, S. E. Urinary incontinence and promotion of healthy lifestyles.
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