How to Strengthen Kegel Muscles in Men
Your Kegel muscles, also known as PC muscles, are found on the pelvic floor and used during urination, bowel movements and sexual intercourse. Weak Kegel muscles can lead to urinary and bowel incontinence, stress incontinence and premature ejaculation. Strengthening the Kegel muscles can help prevent all of those problems and even help improve sex by leading to a strong erection and control over ejaculation.
Other People Are Reading
Instructions
-
-
1
Find your Kegel muscles. You can do this by attempting to stop the flow of urine by contracting the pelvic floor muscles. You should feel your urethra and anus tightening.
-
2
Contract the Kegel muscles and hold the contraction for three seconds, then release for three seconds.
-
-
3
Repeat the three-second contraction 10 to 15 times per session.
-
4
Exercise the Kegel muscles at least three times a day. Regular exercising is necessary to gain noticeable strength improvement. Work your way up to 10 seconds per contraction with a 10-second rest.
-
5
Try quick contractions. Quickly count to 10 or 20, and contract and release the Kegel muscles each time you say a number.
-
6
Try slow contractions. Slowly contract the muscles until you reach maximum contraction. Hold the maximum contraction for a bit, then slowly release the contraction until fully released.
-
1
Tips & Warnings
If you feel your abdomen or buttocks tighten instead of your urethra and anus, then you are contracting the wrong muscles.
Do not regularly contract your Kegel muscles while urinating. Contracting the Kegel muscles with a full bladder or while urinating can actually weaken the muscles and lead to an incomplete emptying of the bladder. The latter can lead to a urinary tract infection.
Improvements, such as less urinary leakage or better control over ejaculation can be noticeable in eight to 12 weeks if exercising the Kegel muscles regularly.
The exercises can be discreetly done anywhere at any time.
