Most of us might not be familiar with the concept of men’s kegel exercises. Usually, people connect kegel exercises as an aid for women for strengthening their pelvic floor muscles. Developed in 1948 by Arnold Kegel, this is an effective way for anyone to build strength and endurance in their pelvic floor muscles. But, you have to focus on finding the correct information related to how to do men’s kegel exercises.
Since you are focusing on the pelvic floor muscles, you have to first work on identifying them. In simple terms, they are present between your legs, forming a diamond-like shape. With the inclusion of kegel exercises into your routine, you can work on both the slow-twitch, related to endurance, and fast-twitch fibers, connected to strength, with ease.
How to do Kegel to Last Longer in Bed for Men?
One of the perks of kegel is it is different from other forms of exercise. You can do it by sitting or lying down on the side with a pillow between your legs. You can also do it in a position that feels best for your pelvic floor muscles. Here are the ways by which you can do men’s kegel exercises.
- You can start by withdrawing your penis inwards to your scrotum. It helps in improving muscle control. Here, the muscles that wrap around your penis would contract. You have to relax after three to five seconds.
- Imagining as if you are trying to stop urine flow is yet another way. Another method would be tightening your anus as if you are not letting go of the gas. However, you have to relax your buttocks while you do so.
You can also combine these exercises and even do them in front of the mirror to get a better understanding. While doing so, you can start by contracting the muscles for three to five seconds and then relaxing them for one to two seconds. It is best to have ten repetitions in one set. You can do one or more sets per day. But, ensure that you are taking it slow and not doing this exercise more than three days per week.
By performing these exercises, you can increase your testosterone levels. It would help in enhancing your sexual stamina.
Men’s Kegel Exercises Benefits: Explained
Studies show that there would be a decrease in testosterone levels after a man crosses 25 years. By including kegel exercises for men into your routine, you can take a step towards enhancing the strength of your perineal muscles. Here are the different benefits of performing kegel exercises daily.
- Last Longer in Bed
As per a study published in The Journal of Sexual Medicine, the median duration for sex is over five minutes. However, it didn’t include foreplay and after play. When it comes to orgasm, 90% of men and only 50% of women reached orgasm during intercourse. Due to this, the chances of experiencing an orgasm gap are high. You can overcome this issue by increasing your stamina as it would help in lasting longer in bed. You can do so by practicing kegel exercises for men.
- Gain Harder Erections
Sometimes you might be finding it a challenge to obtain harder or firmer erections. Under such circumstances, you might feel that your sex drive is decreasing. It happens because there is a reduction in blood flow, which occurs due to the weakening of your pelvic floor muscles. With the inclusion of kegel exercises, you can enhance the blood flow, which would help harden your erections.
- Acquire Multiple Orgasms
When you are attaining an orgasm, your pelvic floor muscles will contract. You can obtain multiple orgasms or strengthen your orgasms by taking part in men’s kegel exercises. By doing so, you could try the squeeze technique with ease, which is a way to reach multiple orgasms. Here, as you approach orgasm, you would be stopping it before reaching ejaculation.
- Prevent Premature Ejaculation
According to the American Urological Association, premature ejaculation is one of the sexual dysfunctions faced by men in the US. Adopting behavioral therapy is a way to overcome this issue. Another possible method is the practice of kegel exercises. Through this, you can train the perineal muscles and increase their strength, which would help in delaying ejaculation by a maximum of 20%.
- Manage Urinary Incontinence
Urinary incontinence is a condition where there is an involuntary leakage of urine. Even though the number of men facing this issue is lower than women, 3 t0 11% of men in the US have this condition.
As per a research study, the researchers found that kegel exercises helped men who took part in the study acquire continence quickly. It was also beneficial for those men who underwent prostatectomy.
By including men’s kegel exercises into your routine, you can take a step towards preventing premature ejaculation. It would also help you in gaining stronger orgasms. However, you have to ensure that you do them the correct way to acquire the best results.
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