kegel exercise
kegel exercise

Kegel muscle exercises for men to strengthen erections

Men also have Kegel muscles and should also exercise them. The condition of the pelvic floor muscles has a big impact on a man’s sexual performance – it strengthens the erection, allows you to control ejaculation, and intensifies orgasm. Check how a man should train his Kegel muscles.

It is a myth that only women should train Kegel muscles – in men these muscles play an equally important role, and their poor condition often causes problems with erection and urination. Gentlemen are buying supplements and drugs to improve sexual performance, not knowing that the source of their ailments may be too weak pelvic floor muscles. And you can train them yourself without spending money on expensive specifics with poorly documented performance.

What role do pelvic floor muscles play in men? How to practice them? Read the article, you’ll learn how to care for it to improve your sex experience.

Men also have Kegel muscles

We rarely train Kegel muscles consciously – most often only when urine retention and excretion.

The mere presence of pelvic floor muscles in men is a silent topic that sexologists in Delhi talk about. Men, unlike women, are not aware of all that they should strengthen them. And Kegel’s muscles need as much attention as they are devoted to exercises such as biceps, chest, or stomach.

Why such a small knowledge of this topic among men? The term “Kegel muscles” is treated as a synonym for pelvic floor muscles in women, because of the most talk about their role in childbirth and urinary incontinence problems. Not without significance is the fact that Arnold Kegel was a gynecologist and developed a method of pelvic floor therapy for his patients suffering from urinary incontinence.

Male Kegel muscles line the pelvis, extending from the coccyx to the pubic bone, and additionally wrap the base of the penis. They are made of striated tissue, which means that we have full control over them (just like e.g. the muscles of the arms or legs), we can shrink and relax them.

The importance of Kegel muscles in men

Arnold Kegel noticed that women who regularly exercise their pelvic floor muscles, in addition to improving the symptoms of urinary incontinence, experience deeper orgasms and are more satisfied with their sex life. This was due to the tightening of the vaginal entrance, more intense contractions during orgasm, and the possibility of moving the internal clitoris. For men, this relationship is equally important, although it applies to slightly different areas of pleasure.

– Erection control is largely muscle control. When Kegel’s muscles are not trained and unable to tighten them, the erection can quickly disappear. Over the years, the erection weakens, the blood drains faster from the member. Men try to remedy this by buying, for example, erection rings that prevent blood from flowing out of the penis – explains Anna Moderska, a sex educator, expert cooperating with the brand Fun Factory, a leading producer of erotic gadgets in the world.

The same effect can be given by regular Kegel muscle exercises – if they are strong, they will work in a similar way as the erection ring.

– One of the pelvic floor muscles is the urethral sphincter muscle, which surrounds the base of the penis. If he is fit, then the man is able to tighten it and to some extent control the length of the erection – adds Anna Moderska.

In summary, pelvic floor muscle exercises for men can give the following results:

  • erection strengthening and lengthening;
  • ejaculation control – the ability to hold an erection and delay ejaculation;
  • intensification of orgasm – suppression of ejaculation causes an increase in sensations during orgasm;
  • avoiding urination problems.

How should men train Kegel’s muscles?

For both men and women, pelvic floor muscle training looks the same: imagine we feel the urge to urinate and tighten the muscles of the perineum with all our might, as if we wanted to stop ourselves. We keep counting to 5-10 and relax. We do 3 sets of 10 reps. We do the whole training 4 times a day. The advantage of the exercises is the fact that you can do them anywhere and at any time.

It is worth adding that yoga exercises give good results in strengthening the pelvic floor muscles. Men can also do them.

How do you know that your pelvic floor muscles are weak?

  • when passing urine, you don’t pass it in one stream, but in short sections;
  • after urination, there is a longer dripping of urine from the coil – the bladder does not empty completely, which can lead to bladder infection and prostate problems;
  • you have trouble maintaining an erection.

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