Kegel exercises, often recommended for women's health, are equally beneficial for men and help enhance male fitness and overall well-being. A well-structured and best Kegel routine for men focuses on strengthening the cells of your pelvic floor muscles, which support bladder and bowel control and improve sexual function. Incorporating these exercises can lead to numerous benefits, including better urinary control, reduced prostate issues, and enhanced sexual performance and stamina.
Thus, simple yet effective, the best kegel exercise routine for men involves consistently contracting and relaxing your pelvic muscles, which can be done in the comfort of your home. So, let’s explore the best kegel routine steps for regular practice to boost fitness confidence.
Table Of Contents
1. How Many Kegels Should A Man Do A Day? The Best Kegel Routine For Men
2. Why Kegel Exercises Are Important?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
How Many Kegels Should A Man Do A Day? The Best Kegel Routine For Men
Kegel exercises, also regarded as pelvic floor muscle training, are simple exercises designed to treat bladder problems and improve bowel control. When incorporated into the best kegel routine for men, these exercises can strengthen the pelvic floor muscles, which help support the bladder, rectum, and uterus and run from the front to the back of the pelvis. By enhancing these muscles, Kegels help prevent unwanted urine, stool, or gas leaks.
Pelvic floor muscle training can also improve sexual function. As with any exercise, the benefits of Kegels increase with consistent practice. Aim for four sets of 10 repetitions each day, totalling 40 Kegels. Perform them in various positions, such as lying down, sitting, standing, or walking.
Note: To prevent muscle fatigue, avoid overexerting by not exceeding 40 reps a day or holding each contraction for more than 10 seconds.
Also Read: How Do I Know If My Pelvic Floor Is Weak? Learn Pelvic Floor Exercises For Women!
Consider these best kegel routines for men with modifiable steps:
Step | Instructions | Benefits |
Identify Pelvic Floor Muscles Properly | The first step is to locate your pelvic floor muscles, which can be done by trying to stop urination midstream. | Correct identification ensures you are exercising the right muscles for effective results. |
Start with Basic Contractions | Contract your overall pelvic floor muscles and hold the contraction for 5-10 seconds. Then, relax for the same amount of time. Repeat this for a total of 10 repetitions. | Helps in gradually building strength and endurance in the pelvic floor muscles. |
Increase Frequency | Aim to perform four sets of 10 repetitions each day, totalling 40 Kegels daily. Vary your positions by doing them lying down, sitting, standing, or even walking. | Enhances muscle strength and endurance, improving bladder and bowel control and sexual function. |
Gradually Increase Duration | As you become more comfortable with the exercises, gradually increase the hold time of each contraction to 10 seconds while maintaining the relaxation period. | Prevents muscle fatigue and encourages progressive improvement. |
Also Read: Unveiling 10 Power Training Benefits With Step-by-Step Kettlebell Exercises
Why Kegel Exercises Are Important?
Kegel exercises are crucial for maintaining the health and strength of pelvic floor muscles. Similar to how lifting weights strengthens other muscles in the body, Kegel exercises specifically target and fortify the pelvic floor muscles. This strengthening can lead to better control over bladder and bowel functions and prevent the weakening of these muscles.
There are many reasons for men to incorporate the best kegel routine for men, for gaining the following benefits:
1. Post-Surgical Recovery: Kegel exercises can expedite recovery after prostate surgery, aiding in the restoration of normal pelvic functions.
2. Prostate Health: These exercises help manage prostate pain associated with benign prostatic hyperplasia (BPH) or other forms of prostate enlargement.
3. Bladder Control: Kegel exercises can alleviate symptoms of an overactive bladder and help manage conditions that affect bladder function, such as diabetes.
Also Read: 10 Muscle Building Exercises At Home To Power Up Your Fitness!
4. Urine Flow Management: They provide better control over bladder and urine flow, reducing issues such as post-urination dripping.
5. Bowel Control: They can assist with faecal incontinence and reduce incidents of flatulence.
6. Pelvic Floor Dysfunction: Kegel exercises address various pelvic floor dysfunctions, improving overall pelvic health.
7. Sexual Health: Improved control over ejaculation and enhanced orgasmic pleasure have been reported by individuals practising Kegel exercises.
Also Read: 7 Best Effective And Easy To Do Warm-Up Exercises Before The Workout
Expert’s Advice
As a health expert, I strongly recommend incorporating Kegels into your routine for stronger pelvic floor muscles. But remember, quality trumps quantity! Focus on squeezing and holding with good form rather than high reps. Breathe normally and avoid straining. If you experience any pain or urinary urgency, stop and consult your doctor to ensure proper technique.
Health Expert
Lavina Chauhan
The Final Say
In the end, the best Kegel routine for men helps strengthen the pelvic floor muscles. There are many reasons why your pelvic floor weakens. Gradually work your way up to doing Kegels several times a day. If you are confused about Kegels, contact your healthcare provider for help.
FAQs
1. Which are the best pelvic floor exercises for men?
The best pelvic floor workouts for men are indeed the Kegel exercises. These exercises focus on strengthening the cells of your pelvic floor muscles, which help the bladder and bowel and affect sexual function.
Steps to perform Kegel exercises:
- You must identify the pelvic floor muscles: The easiest way to locate them is to try stopping your urine flow midstream. The muscles you strengthen are your pelvic floor muscles.
- Contract the muscles: Once you've identified them, contract these muscles for 3-5 seconds. It should feel like you are lifting and squeezing.
- Relax: Release the contraction for an equal amount of time (3-5 seconds).
2. How to modify the best Kegel exercises for men?
Modifications can help make Kegel exercises more effective or suitable for different needs and levels of fitness:
- Vary positions: Start lying down, then progress to sitting and standing positions as you become more comfortable.
- Increase duration: Gradually increase the length of each contraction and relaxation as your muscles get stronger, aiming for up to 10 seconds each.
- Incorporate movement: To integrate pelvic floor strengthening into your daily routine, try performing Kegels while doing other activities, such as walking.
- Add resistance: Advanced users might use devices designed to add resistance to Kegel exercises, but consult a healthcare professional before using these.
3. Which is the best time to do Kegel exercises?
Kegel exercises can be done at any time of the day. Here are some tips on when you might find it easiest to incorporate them:
- Consistent times: Choose specific times each day to help establish a routine. Common times include morning, afternoon, and before bed.
- During daily activities: Incorporate Kegels into activities like watching TV, brushing your teeth, or during a work break.
- After bathroom breaks: Doing Kegels after urinating can help ensure the bladder is empty and remind you to practice regularly.
- When relaxed: Doing Kegels when you are relaxed and not rushed can help you focus better on the correct muscle contractions.
References
- https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074
- https://www.uclahealth.org/cancer/cancer-services/prostate-cancer/patient-resources/educational-materials/kegel-exercises-men
- https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
- https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
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