Male urinary incontinence is both preventable and manageable. Kegel exercises can help you take control of your leaky bladder.
If you practice Kegel exercises (also called pelvic floor exercises) for five minutes, two or three times daily, you will likely see significant improvement in your ability to control urinary leakage. Another bonus: Kegel exercises can also help you have more intense orgasms, and improve erections.
Benefits of Kegel exercises for men
Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions, such as diabetes and an overactive bladder.
You might benefit from doing Kegel exercises if you:
- Have urinary or fecal incontinence
- Dribble after urination — usually after you’ve left the toilet
How to do Kegel exercises for men
To get started:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don’t make a habit of using Kegel exercises to start and stop your urine stream. Some doctors think this could cause a bladder infection.
Kegel Exercises for Men
- In less than 3 minutes a day, you can do an exercise that:
- Helps you to overcome premature ejaculation and last longer in bed
- Gives you more intense orgasms and make them last longer
- Helps you have stronger erections while reducing the chance of erectile dysfunction
- Trains you to orgasm without ejaculating
- Reduces your chance of prostate cancer, urinary incontinence, urine leakage, and other consequences of aging
It’s a powerful exercise to improve your sex life. And best of all, you can do it while…
- At work
- Waiting in traffic
- Watching TV
They’re called “kegel exercises,” or “pelvic floor exercises,” and adding a few minutes of them into your daily routine will open you up to an new world of improved male sexual health.
Locate Your PC Muscle
Before we can get started, you need to locate your “Pubococcygeus muscle,” or “pelvic floor muscles,” which is the muscle you’ll be flexing in order to last longer, orgasm harder, and orgasm without ejaculating.
Until you find this PC muscle, you won’t be able to do kegel exercises or reap any of the benefits.
Here’s how to find it:
- Get naked.
- Put a finger or two on the skin between your legs behind your balls, but before your anus.
- Now imagine you’re trying to stop yourself from peeing. Flex that muscle. (This is also the muscle you flex to make your penis “dance” when it’s hard. Don’t give me that look, I know you’ve done it).
- You should feel some movement where you put your fingers, and you might feel movement in your penis and balls.
- Don’t flex your ass like you’re trying to show off your glutes, don’t flex your legs, and don’t flex your abs. Focus just on flexing
- that muscle.
- If you’re really having trouble finding the right muscle, then drink a bunch of water, go pee, and try to stop yourself. There it is.
Got it? Good.
Doing kegel exercises is just a matter of flexing that muscle multiple times, for different durations.
As the PC muscle gets stronger you’ll be able to hold for longer and more intensely, which will in turn make it easier to control your ejaculation as you reap the other benefits of kegeling.
Doing Kegel Exercises
Now if you don’t want to get too complicated with it, you can just train them with some easy exercises like this:
- Hold for 4 seconds, release for 2, do that 5 times
- Squeeze and release quickly 10 times
- Hold for 10 seconds, release for 5, do that 5 times
And then increase the duration, or the number of reps, each time one of the squeezes gets too easy. The last set should feel difficult, like you’re not going to be able to hold for the whole time.
Doing the three different types is important because one of them will help the most (it varies person to person) with helping you stop ejaculating or having multiple orgasms.
Some people have the most luck with a long hold, some with a few shorter ones, and some people with a bunch of really fast ones.
So just do those every day, and slowly increase the duration and intensity.
Kegel exercises and hemorrhoids
Kegel exercise are highly beneficial in treating hemorrhoids, according to the All About Hemorrhoids website. To perform a Kegel exercise, contract your anal muscle and hold the contraction for three seconds. Repeat five times to complete a set and try to perform three or four sets of Kegels throughout your day. Kegel exercises work your pelvic floor muscles and help strengthen your anal muscles. By developing stronger anal muscles, you will help prevent your internal hemorrhoids from becoming external hemorrhoids and increase circulation to your anus, helping to treat existing hemorrhoids.
You’re therefore probably wondering what any of this has to do with hemorrhoids. As a matter of fact, Kegel exercises are a godsend to those with hemorrhoids. They provide relief by improving blood flow in the pelvic region extending to the rectal and anal areas. Also, by strengthening the pelvic floor muscles, Kegel exercises minimise the chance of internal hemorrhoids becoming external hemorrhoids, which are magnitudes worse. Furthermore, strong pelvic floor muscles promote anal sphincter control and also help you empty your bowels. This will help you avoid straining during bowel movements therefore preventing formation and exacerbation of hemorrhoids.
When you’re having trouble
If you’re having trouble doing Kegel exercises, don’t be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and strengthen the correct muscles.
In some cases, biofeedback training might help. In a biofeedback session, your doctor or other health care provider inserts a small probe into your rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity. Research suggests that biofeedback training is more effective in treating fecal incontinence.
When to expect results
If you do your Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within about a few weeks to a few months. For continued benefits, make Kegel exercises a permanent part of your daily routine.