GQ and Men’s Health are just a few of the magazines that call Kegel exercises “life changing” for men. That’s right: The classic pelvic floor contraction exercise is not (nor was it ever) just for women. Men can enjoy a wide range of benefits if they practice their Kegels!
(P.S. This roundup is a bit NSFW. Proceed with caution!)
10. How Your Pelvic Floor Muscles Work
Both men and women have a set of pelvic floor muscles. This muscle group supports your bladder and bowels, and they’re also involved in sexual functions. Once you are able to understand the technique and isolate the correct muscles, it’ll be easy to practice your Kegel exercises at any time.
9. The Benefits Of Kegels For Men
Strengthening your pelvic floor muscles can help improve different aspects of your health. Practicing Kegels can help reduce premature ejaculation as well as erectile dysfunction. Stronger pelvic floor muscles can also make for much more intense orgasms.
The isolated muscles that are involved with Kegel exercises are called pubococcygeus muscles.
8. Doctors Recommend These Exercises All The Time
“There isn’t a day that goes by that I don’t teach Kegels to at least five guys for various conditions,” Dr. Brian L. Steixner told GQ. The entire muscle group works to hold up your internal organs and intestines, and the pubococcygeus muscles in men stretch from the anus to the urinary sphincter.
7. Strengthening These Muscles Can Eliminate Erectile Dysfunction
Clinical urology journal BJU International published a set of interesting findings from one study. In a group of men aged 20 and older, 40% of participants were able to completely eliminate erectile dysfunction by performing Kegel exercises for a duration of six months. Another 35.5% were able to significantly improve their symptoms.
6. It’ll Make Getting Hard Much Easier
How can a simple exercise make such a huge difference? It all comes down to basic biology. Erections are obtained and maintained through blood flow to penile tissue, and pelvic floor muscles are responsible for supporting erections.
Dr. Steixner explained to GQ that erectile dysfunction “is really just a heart attack of the penis.”
5. Here’s A Beginner’s Guide
The next time you’re in the bathroom, try to stop and start urination, or pretend that you’re about to pass gas and try to hold it in. You should feel your muscles squeeze, and if you’re doing it right, your penis should twitch a little bit.
If you aren’t sure whether you’ve isolated the right muscle, place a couple of fingers behind your testicles and try to feel those muscles tightening.
4. Practice The Exercises At Any Time
Once you have identified the right muscles, you can run through these exercises in any position. It might be easiest to start practicing the squeezes while you’re lying down.
Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for another three. Repeat the process.
3. Incorporate Advanced Techniques
Keep your focus and be careful to not flex the muscles in your abdomen, thighs, or buttocks. Breathe freely throughout the exercises, and try to reach three sets of 10 repetitions each day.
You can also hit an internet search for much more advanced pelvic floor isolations that involve stretches and body weight resistance.
2. You’ll Look Better When You’re Buck Naked
There’s one more great thing that could happen: You could end up looking even better in your birthday suit!
“Some research shows that Kegel exercises can make erections point further up in men whose penises tend to point down or straight forward when erect,” urologist Darius A. Paduch told GQ. (As if you need any more reasons to try Kegels!)
1. Level Up By Adding Weight Resistance
Some men place a towel over their penis to add a bit of light weight resistance, too. Crafty!
Oh, and according to the Mayo Clinic, you shouldn’t make a habit of using Kegel exercises to start and stop your urine stream. Some doctors think that this could eventually lead to a bladder infection.
If you manage to practice your Kegel exercises routinely, you can expect to see results within anywhere from a few weeks to a few months. It’s easy to make them a permanent part of your daily routine!
Practice sets while you’re brushing your teeth, lying in bed, and driving to work, and seek advice from your primary care physician or a specialist if you experience any difficulties.
Just don’t practice your new exercises on, say, public transit, when an unsuspecting person could end up seeing your junk twitching all over the place. That would just be creepy.