Kegel exercises, also called pelvic muscle exercises, are performed to strengthen the muscles of the pelvic floor, which can help prevent incontinence, prevent accidentally passing gas or stool, and improve orgasms.
In men, Kegel exercises can help with erectile dysfunction (ED) and enhance sexual performance. One study of men with ED found that after 6 months of performing Kegel exercises, 40% of men regained normal erectile function.
Other benefits of Kegel exercises for men include:
- Helping prevent incontinence (which can be important after prostate surgery)
- Longer time between bathroom visits
- Fewer “accidents” and leaking
- Drier underwear
- Preventing accidental passage of gas or stool
What Are the Pelvic Floor Muscles?
There are three basic muscles used when performing a Kegel:
- Bulbocavernosus (BC) muscle
- Squeezes semen or urine out of the urethra
- Squeezes more blood into the end of the penis
- This is the main muscle used when performing Kegels
- Pubococcygeus (PC) muscle
- Plays a role in urination and bowel movements
- Forms a large part of the pelvic floor, supporting lower organs
- Contracts during orgasm
- Iliococcygeus (IC) muscle
- Forms part of the strength of the pelvic floor
- Pulls the anus back up after a bowel movement
How Are Kegel Exercises Performed in Men?
Pelvic floor muscles can be identified by attempting to stop the flow of urine mid-stream. These are the muscles that will be used.
- Start with an empty bladder and tighten the pelvic floor muscles for 5 seconds, then relax for 5 seconds. Attempt to do 5 repetitions (reps) the first day. Work up to 10 seconds at a time.
- Aim for 3 sets of 10 reps daily.
- Avoid tightening muscles in the abdomen, thighs, or buttocks and avoid holding your breath.
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