Kegel exercises, also known as pelvic floor exercises, are exercises designed to strengthen the muscles in and around the lower section of the pelvis. In addition to helping strength in this area, Kegel exercises can help men control urine leakage. These exercises can also help strengthen the muscles that control ejaculation allowing men to gain better control of when they reach ejaculation during sexual intercourse.
Stand up while urinating and allow the urine flow to freely exit your body. About halfway through the flow, stop or slow the flow of urination. Do not squeeze your buttocks or leg muscles. Concentrate on the muscles around and in your pelvic region. You'll know you have the right muscle tightened when the urine flow slows or stops.
Start and stop the flow of urine once or twice during urination a few times to get used to which muscle is being tightened.
Tighten and relax this muscle anytime during the day to strengthen the pelvic floor muscles. Ideally when performing the exercise use a seated position, such sitting at your office desk.
Tips & Warnings
- Urinate and empty your bladder before performing the exercise.
- You can also lie down and perform the exercises if this is more comfortable than sitting.
- The Mayo Clinic recommends working up to 3 sets of 10 repetitions of kegel exercises daily.
- If you have pain during ejaculation or urination do not do these exercises until a medical professional has diagnosed and treated your condition.
- Photo Credit Goodshoot RF/Goodshoot/Getty Images
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