Kegel Exercises for Men: What They Are, How To Do Them

Kegel Exercises for Men: What They Are, How To Do Them

Doubts about the male pelvic floor there are many, and even more those related to his training through Kegel exercises, also by virtue of the many taboos that still exist. The advantages of doing them, however, are innumerable, especially as regards sexual satisfaction.

What is the pelvic floor

The pelvic floor coincides with the perineal part and it is the set of muscles located between the vagina and the anus for the woman and between the pubis and the anus for the man.

Its functions are to control urinary and fecal flows, to make you feel pleasure during sexual intercourse and, in women, to support the fetus during pregnancy.

Female pelvic floor

In women, those of the pelvic floor are a muscle group that supports the bladder, uterus and intestines. There are many factors that can causeweakening of the pelvic floor muscles, including pregnancy and childbirth, age, constipation, obesity, heavy lifting and chronic cough. All these events can lead to difficulties in having sexual intercourse but not only. "Almost a third of women, at some point in their lives, have problems with the pelvic floor muscles, with urinary leakage while coughing or straining," explains sexologist Roberta Rossi.

Male pelvic floor

Also in man keeping the pelvic floor in good condition is important. The reasons that lead to the loss of tone can be different and generate dysfunction of the urinary system and incontinence but also problems inherent to the sexual dimension, such as impotence and premature ejaculation, at any age. Fortunately, the pelvic floor muscle can be strengthened like any other muscle, and exercises can treat or prevent these symptoms. “It is estimated that around 100 million adult males have urinary incontinence, which becomes more common as we age. Although there are no exact data on this, the evidence shows improvement in urinary incontinence and erectile function in men who perform regularly Kegel exercises for the pelvic floor », continues the expert.

According to a new study on the effects of training the male pelvic muscles, in fact, these exercises they would be good for the couple's sex lifeto the point that one in two men would help improve erectile dysfunction and premature ejaculation.

Kegel exercises against impotence and premature ejaculation

To confirm what emerged from the study, the sexologist Roberta Rossi. "As for the erectile dysfunction, the improvement rates vary from 24 to 46%while for thepremature ejaculation the levels of symptom cure are higher by 55 83% to%. In other words, muscle training brings greater treatment results on premature ejaculation, rather than on erectile dysfunction which improves but does not always resolve. We have no data on improvement in the non-symptomatic population so we cannot generalize, but only make hypotheses that need to be verified. Of course, muscle training brings greater tone, awareness and therefore can indirectly affect the sexual health and well-being of the couple ".

More intense orgasms with a trained pelvic floor

Muscle contractions play an important role in orgasm and, in both men and women, a weaker pelvic floor may be associated with less sexual satisfaction. Contracting the pelvic floor muscles while with a partner can create pleasant sensations for both of them providing a more intense feeling to the relationship. The health benefits of doing Kegel are reported with greater pleasure, control and, through greater awareness, also increased sensitivity »specifies the sexologist.


Kegel exercises are also part of the sex workout. 

Kegel exercises to do in pairs

To improve sexual understanding and couple complicity, they exist Kegel exercises to be done together. Before this step, however, it is essential to train a few times alone, in order to become familiar with the discipline. The ideal exercise to start with is to block the flow of pee for a few seconds while urinating.

To move on to the next step, here are a couple of exercises for two to do.

Basic exercise

  • While sitting, standing or lying comfortably, begin to contract your muscles by imagining that you are refraining from urinating.
  • Perform this action 10 to 15 times, for 3-4 seconds each time and up to 10 seconds.
  • Do not hold your breath and do not squeeze the muscles of the abdomen, buttocks or thigh at the same time, so as to make sure that only the pelvic floor muscles are working.
  • Hug each other looking into each other's eyes and benefiting from the sensations.

Maintenance exercises

To extend the benefits of this discipline over time you can try combine long contractions and short contractions and do the exercises in different positions. You can increase the number of contractions each week, but be careful not to overdo it and always rest between sets of contractions. It is also very helpful to try to contract your pelvic floor muscles just before events that could potentially cause you to leak, such as coughing or heavy lifting.

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