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A Men’s Guide on How To Do Kegel Exercises

Say yaaas to a healthier ass (and other parts of your pelvic region)

If you thought that Kegels were just for women, we’ve got news for you. Pelvic floor muscle exercises can be beneficial for men, too.

Kegel exercises are named after Dr. Arnold Kegel, who had initially developed the technique to help women strengthen their weakened pelvic floor muscles after childbirth. Over time, women found that these exercises also provided benefits to their sex life as well, such as enhanced sexual arousal and improved orgasms.

So how is this type of exercise relevant to men, you ask? Well, every one of us has a pelvic floor, which supports our pelvic organs including our bladder, urethra, vagina and uterus or prostate (depending on your assigned sex at birth), bowels, rectum, and anus. The pelvic floor is linked to how we urinate, how we defecate, and—for those with a penis—it can even affect erectile function

What Causes Weakened Pelvic Floor Muscles?

Unfortunately, pelvic floor muscles can deteriorate over time, becoming weakened, stretched, or overly tightened. Some factors that can cause the weakening of pelvic floor muscles include aging, chronic back pain, being overweight or obese, injury to the pelvic area, and even bottoming (so unfair, we know). Weakened pelvic floor muscles can lead to issues like urinary and/or fecal incontinence, impaired erectile function, anal laxity, and lowered sexual satisfaction.

That’s why it’s so important for men to incorporate Kegel exercises into their daily routine. Luckily, they can be done anywhere at any time, so there’s really no excuse not to do them regularly.

Benefits of Kegel Exercises for Guys

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Kegel exercises should be a regular part of your routine if you want to reap all the benefits from them. With proper execution, Kegels can improve your sex life, from enhanced sexual stamina to more intense and satisfying orgasms. They can even help mitigate common issues like premature ejaculation and erectile dysfunction.

So, what’s not to love about these simple, convenient exercises that you can do in the comfort of your own home (or at the office, or in your car—wherever you want, really)? Don’t worry, we’ve put together a simple set of instructions to help guide you through the process. Pretty soon, you’ll be a master of Kegels and enjoy all its benefits through your health and your sex life.

How To Do Kegel Exercises

Step 1: Locate the right muscles

In order to ensure that you’re doing Kegel exercises properly, we first need to find the right muscles, i.e., the pelvic floor muscles. The easiest way to do this is by peeing, and then stopping midstream. Or, imagine you need to flatulate (ahem, fart). Now, tighten your butt the way you normally would when you try to hold in the gas. Both of these actions require the use of your pelvic floor muscles, so if you were able to perform either task, you’ve successfully located the right muscles.

Step 2: Get into position

Kegels can be performed in a number of comfortable positions. When you’re just starting out, you might find it easiest to do them lying down. Eventually, you can practice the technique while sitting at your desk or in the car, or even standing while you’re brushing your teeth or cooking dinner—to each their own!

Step 3: Hold and release

Now, contract your pelvic floor muscles and hold for three seconds, then release and relax for another three seconds. It’s important that you focus on contracting the right muscles, and avoid flexing the muscles in other parts of your body, such as your abdomen or thighs. Also, be mindful that you’re not holding your breath during the exercise.

Complete a session of the exercise by repeating this 10 times. You should do three sessions per day.

If you’re more of a visual person, these Kegel exercise step-by-step images may give you a better idea of how to perfect your technique.

When To Do Kegels

To really see and feel the results, make sure that you’re consistently doing your Kegel exercises every day. They’re quick, easy, and convenient, so you shouldn’t have any trouble incorporating them into parts of your daily routine, such as when you’re watching TV, reading a book, or scrolling through Grindr.

When To Expect Results From Kegels

Kegels work your pelvic floor muscles, and just like any other muscle group in your body, the results won’t show overnight. You can expect to start seeing noticeable differences and improvements in about six to eight weeks of regular practice. So remember to keep it up and find fun ways to do this easy exercise a few times a day.

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