Looking to improve sexual function? If yes, it is time for you to consider kegel exercises for men. These are among the best ways of building up the pelvic muscles that play an important role in the sexual function of an individual. Kegels make an important part of the group of workouts known as pelvic floor exercises.
These are easy workouts you can practice regularly. They not only help in strengthening the pelvic muscles but are also of good help in controlling the flow of urine. They are also one of the most effective ways of controlling incontinence without surgery or medicines.
Understanding the Basics : Locating the Pelvic Floor Muscles
As has already been said, the main objective behind performing Kegels is strengthening the pelvic floor muscles. These muscles include the iliococcygeus, pubococcygeus, and puborectalis. That’s a bit of a tongue twister, right?
The best way of locating these muscles in the lower pelvis is by stopping the stream of urination several times in between. The muscles clenched for stopping the urination are the ones that need to be worked out.
You must squeeze these muscles, hold them for at least five seconds, and then relax. Try repeating the workout ten to twenty times at least three to four times during the day. Of course, you can try the same exercise in varied positions like lying down with the knees up or standing or sitting on a chair. And congratulations for now! You have just been successful in performing your very first set of kegel exercises.
The slow kegel exercise is where you slowly squeeze the muscles of the lower pelvis using the same technique mentioned above. You must hold on to the position for a slow count of five. Breathe normally while squeezing the muscles just as you breathe while doing the other exercises. Once you are done with your five seconds of holding on to the position, relax slowly. Here, your main goal is slow and intentional squeezing and releasing of the pelvic floor muscles. Once the muscles are completely at rest, start squeezing them all over again but slowly. Repeat the patterns for at least ten cycles. Initially, this might seem difficult, and you have the freedom to stop whenever you feel exhausted. Once you get used to it, you can increase your time doing the repetitions while delving in more into squeezing the muscles.
As is suggested by the name, fast kegel exercises are where the same muscles are squeezed, but you hold on to them for just a second. You can repeat the workout for at least ten times while relaxing the muscles at once every time.
Here again, you need to breathe normally. And yes, it will take you time to get used to fast Kegels as well. You just need to do as many as you can. You can increase the repetitions once you get used to the exercise, and once your strength improves.
Kegel exercises are highly beneficial for men, especially the ones experiencing premature
ejaculation. They do not cost you bucks, and you also do not require any special device for doing
them. Just do yourself this favor and improve your sexual health.