The pelvic floor muscles help support the bowel and bladder of women and men. Additionally, they are also essential in sexual function. Further, Kegel exercises can strengthen muscle groups in the pelvic region.

For women, kegel exercises may help with urinary leakage, pelvic organ prolapse, and promotes better sexual function. In males, kegel exercises can enhance sexual function and urinary incontinence.

Pelvic floor exercises can aid in strengthening the muscles, and regular exercise is also a way to stop these issues from the beginning.

In sexual action, the pelvic muscles play a major role. Additionally, if these muscles are weak, they can cause sexual dysfunction and difficulties in achieving an orgasm.

Kegels for men can improve the strength of pelvic muscles, which help support the bowel, bladder, and sexual functioning. Additionally, exercises to strengthen the pelvic floor are possible anywhere and anytime. Further, research has shown that strengthening pelvic floor muscles could enhance sexual performance like erections, orgasms, and ejaculations. Hence, if you are looking for ways to increase sex stamina, you can try including pelvic floor exercises.

Further, other benefits of Kegels for men include:

  • Enhancing bladder and bowel control.
  • The prevention of leakage of urine as well as stool.
  • Aiding in the complete bladder emptying.
  • Assisting in the process of getting the erections.
  • Helping control premature ejaculation.

Before beginning Kegel exercises, you need to know the correct muscles and the proper method.

Let’s check out some Kegel exercises.

Ten Kegel Exercises For Men

1. Kegels Exercises

kegel exercises

Kegel exercises are simple clenching and release exercises that can be done anywhere, at any time. Contact your pelvic muscles for some seconds, and afterwards, relax. There are numerous approach to do Kegel exercises. You can perform them either b laying down, standing, or sitting. However, it is crucial to do them regularly to see the best results.

2. Bridge Pose

Bridge Pose

The next pelvic floor exercises for men include Bridge pose. To perform the posture, lie on your back, bending your knees with your feet down on the ground. Then raise your hips from the floor and hold them for about a minute. Repeat the pose a few times. Further, as you get stronger, you can hold the pose for longer periods.

3. Heel sides

Heel sides

Heel sides are a terrific approach to build pelvic muscle strength. You can effectively work your pelvic muscles by sitting on your heels and then slowly leaning to one side. So, begin with bending your knees and keeping your back straight. Slowly lean to one side, using your muscles to keep your balance. Retain for 20 seconds, and then return to your initial position. You can also do this exercise with one leg straight and the other bent, which will give your muscles a different challenge.

4. Happy Baby Pose

Happy Baby Pose

Happy Baby Pose is among the simple and easy Kegel exercises. You can engage and tone your muscles by holding this pose and getting a good stretch. This pose is also beneficial for your low back and can help to relieve any tightness or pain.

5. Diaphragmatic pelvic floor breathing

Diaphragmatic breathing is an essential part of pelvic floor muscle training. This motion also applies pressure to the pelvic muscles, toning and strengthening them. For diaphragmatic breathing, lay on your back, bending your knees with your feet to the ground. Set both hands over your stomach close to the navel. When you breathe in, let the stomach expand. When you exhale, tighten your stomach muscles to release the air.

Further, you will notice the pelvic floor muscles contracting while you breathe. It’s also the most relaxing and calm breathing technique that helps in reducing anxiety and stress.

6. Runner’s Lunge

Runner's Lunge

Runner’s Lunge is an excellent Kegel exercises. To perform a runner’s lunge, you must start standing up with your feet about hip-width separated. Drop your left knee to the floor by taking a big leap forward and with the right foot and lowering your torso.

Moreover, the right side of your thigh must be straight to the ground, and your right shin must be parallel to the ground. Keep that position for a couple of seconds, then release using your right leg to return to your starting position.

Continue this action using left leg as well. If you are new to this exercise, start by doing 2-3 sets of 10-12 repetitions on each leg.

7. Side Lunges

Side Lunges

The next kegel exercises for men include side lunges.

Initiate with your feet around hip-width apart while your hands onto your hips to execute a side lunge. Step towards the side using your right foot, then lower your hips until your left hip is aligned with the surface. Maintain the left leg in a straight line and your left leg with your feet firmly planted to the ground. Then, push off using your right foot and return to the starting position.

Further, repeat with the opposite foot. The side lunges can be a great way to tone the muscles of your thighs and hips. Further, it can also help increase your balance and flexibility.

8. Hamstring Stretch

Hamstring Stretch

Hamstring stretches are an essential part of any fitness routine, especially if you want exercises to strengthen pelvic floor. By lengthening the hamstrings, you’ll take pressure off the lower back and pelvis and improve your range of motion. Then, lift your hips off the floor by using your hamstrings and glutes before lowering them back to the ground.

9. Glute Bridges

Glute Bridges

 

Glute bridges are another excellent Kegel exercises. Rest your hand on the stomach while resting on flat on the back with your legs bent and feet down on the floor to confirm that your pelvic is correct. Then, lift your hips off the floor using your hamstrings and glutes before lowering them back to the ground.

10. Bird Dog

Bird Dog

A bird dog is an easy core exercise that increases stability, promotes the spine to be neutral, and helps relieve lower back discomfort. The exercise uses the entire body to focus and strengthen your hips, core, and back muscles. Additionally, you can promote good posture and improve flexibility by including such kegel exercises.

Final Say

So these were some of the Kegel exercises that men may include for their overall pelvic muscles well-being and to maintain their sexual health. Additionally, these exercises are simple to start and need no equipment. read more excited articles like this on gravitybird

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