How to Do Kegel Exercises for a Male

Kegels are a great way to strengthen pelvic muscles. For men, the exercises can help with problems of incontinence, and also help to enhance stamina for sexual activity. Kegels are relatively easy to do, and may be done discreetly in just about any setting.

Difficulty: Easy

Instructions

1. Use the correct muscles. People sometimes try to utilize muscles other than those in the pelvis. This defeats the purpose. Use the same muscles that come into play when controlling the process of urination.

2. Clear the bladder. Shortly before engaging in a set of kegels, pay a visit to the restroom. This will eliminate any small chance of leakage when alternating between the contraction and relaxation phases of the exercises.

3. Get comfortable. Sitting in a chair is an ideal way to relax for kegels. The idea is to relieve any type of stress on other muscles in the body so it is possible to focus on the activity of the pelvic muscles.

4. Begin by contracting the pelvic muscles. For men, this will involve feeling the contraction in the area from the scrotum to the anus. Hold the contraction for an unhurried count of ten.

5. Slowly release the contracted muscles and remain in a relaxed position for a count of ten.

6. Repeat the process, alternating between contracting and relaxing the pelvic muscles. Try to begin by doing a set of ten kegels during one session. Conduct at least three sessions of kegels per day.

Tips & Warnings

• Kegels can be done anywhere. This means it is possible to do kegels while in a meeting, riding on the subway, or watching a favorite television program. No one has to know you are working your pelvic muscles.
• Rarely, persons experience pain when performing kegels. This may be due to attempting to perform too many repetitions in one session. Reduce the number of repetitions to a comfortable level. If the pain persists, consult a physician.

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