Women are often told about the importance of Kegel exercises for strengthening the pelvic muscles. It turns out that men can also benefit from these exercises.

The pelvic floor muscles encompass the lower part of the pelvis and support the internal pelvic organs. In men, this includes the bladder, prostate and rectum.

The muscles also tightly wrap around the anus and urethra. They can weaken with age or because of diabetes, an overactive bladder or prostate surgery, as reported by the Mayo Clinic.

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Anatomy of the male reproductive system. Photo: Mayo Clinic

When performed correctly, Kegel exercises have many benefits for men. Stronger pelvic muscles can improve:

Every muscle strengthening exercise involves squeezing or contracting and releasing or lengthening.

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It is important to consult with your trusted urologist so that you can confirm this information. Photo: Pornpak Khunatorn

How men can exercise the pelvic floor

Kegel exercises deliberately contract and relax the pelvic floor muscles. Here’s how to get started:

Find the right muscles

About 40% of people do not perform Kegel correctly the first time. The outer layer of pelvic floor muscles helps stop the flow of urine. To make sure you’re contracting the right muscles, stop urinating halfway through.

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You should not do this often, once a month at the most, because you could create a habit of pinching while urinating. Another option is to lie down and put one hand on your crotch. This is the area between the rectum and the scrotum.

Your hand will feel your perineum rise slightly as you tighten your pelvic floor muscles. A physical therapist can help you identify the correct muscles using biofeedback if you are unsure or have questions.

perfect your technique

Squeeze your pelvic floor muscles for three to four seconds, then relax for a full breath. It is important to achieve the full length and contraction of each exercise.

Do not rush or flex the muscles in your stomach, thighs or buttocks. As your muscles get stronger, gradually increase each contraction to 10 seconds.

Exercising the pelvic floor allows you to have a more conscious sexuality. Photo: Diamond Dogs

Layout and focus

Some try to incorporate Kegel repetitions into daily tasks like washing dishes or sitting at traffic lights. I do not recommend this approach. It’s best to take some quiet time to focus on your Kegel reps.

This reduces the chance of forgetting to do them and helps you contract your muscles properly. I recommend completing one set of 10 reps before getting out of bed in the morning and before each meal throughout the day.

repeat daily

As with other exercises, the results of Kegel exercises are better the more you do them. Try to do four sets of 10 repetitions for a total of 40 Kegels per day.

Try to perform them lying down, sitting, standing or walking. Your muscles will tire if you do more than 40 reps a day or hold them for more than 10 seconds.

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drink it all

Some people with urinary incontinence limit the amount of water they drink, which can cause other problematic conditions or symptoms. For example, it can cause constipation, fatigue or bladder irritation.

This could lead to rapid uncontrollable expulsion of urine from the bladder. Drink at least 64 ounces of water each day.

If you have trouble doing Kegels, don’t be embarrassed to ask for help. A physical therapist can help you learn to isolate and strengthen the correct muscles. Biofeedback can also help.