Kegel exercises for men to last longer in bed

In this article, we’ll explore how Kegel exercises can help you last longer in bed, improve your health, and boost confidence.

What are Kegel exercises?

Kegel exercises, also known as pelvic floor exercises, are a simple yet effective way to strengthen the muscles in your pelvic floor. These muscles stretch from the pubic bone at the front of your pelvis to the tailbone at the back, and side-to-side between your sitting bones. The pelvic floor supports your bladder, bowel, and sexual function.

When the pelvic floor muscles become weak, too tight, or overstretched, it can lead to problems like incontinence or sexual dysfunction. For men, Kegel exercises specifically target these muscles, improving control and strength, particularly during sexual activity. By regularly contracting and relaxing the pelvic floor, you can enhance muscle tone and gain better control over issues such as premature ejaculation.

In addition, studies have shown that Kegel exercises can help resolve premature ejaculation in 55% to 83% of cases. To maximize the effectiveness of your Kegel exercises, contact a pelvic floor physiotherapist to get tailored guidance and help you monitor your progress.

How can kegel exercises help men?

While there is less research on Kegel exercises for men, early findings are promising. These exercises play a vital role in different bodily functions.

1. Improved Bladder Control: One of the most significant benefits of Kegel exercises for men is enhanced bladder control. This is particularly beneficial for men who have undergone prostate surgery. By strengthening the pelvic floor muscles, Kegel exercises can help reduce the likelihood of urine leakage. In addition to urinary incontinence, Kegel exercises have also been shown to relieve overactive bladder symptoms in men.
2. Enhanced Sexual Performance: Kegel exercises also have a profound impact on men’s sexual health. By strengthening the pelvic floor muscles, men may experience improved erectile function, increased sexual pleasure, and enhanced overall sexual performance.
3. Improved Flexibility: Some men experience pelvic pain or discomfort due to weakness or tightness in the pelvic floor muscles. Regular Kegel exercises help maintain the right balance between muscle strength and flexibility.

Kegel exercises for men to last longer

Before starting Kegel exercises, it’s important to engage the right muscles. It would help if you imagined lifting the muscles up rather than pushing them down. Be careful not to tighten your buttocks, stomach, or thighs. Breathing normally is crucial, if you feel lightheaded or develop a headache, take a break and focus on your breathing. If you experience a stomachache, you might be using the wrong muscles. Always ensure your bladder is empty before performing any Kegel exercises, and avoid these exercises if you’re using a flexible catheter.

Exercise #1: Male Kegels

This exercise can be done lying down, standing, or even on all fours. Many find it easiest to start by lying down or on their side, progressing to sitting or walking as they improve. To perform this exercise:

1. Tighten your pelvic floor muscles and hold the contraction for about five seconds.
2. Fully relax your muscles, letting go completely.
3. Repeat this tightening and relaxing process 10 to 20 times for a full routine.
4. Aim to do this exercise three to four times daily.

Exercise #2: Squeeze and Release

The Squeeze and Release exercise is similar to a faster version of the standard Kegel:

1. Quickly tighten your pelvic floor muscles, then release them immediately.
2. Rest for about three to five seconds between repetitions.
3. Repeat the squeeze and release movement 10 to 20 times.
4. Try to do this routine twice a day.

These basic Kegel exercises are a good starting point. Other pelvic floor exercises, such as bridge poses in yoga or squats, can also be beneficial, but it’s recommended to consult with a physical therapist before attempting those, especially if you’re new to pelvic floor exercises.

The bottom line

Kegel exercises are a simple yet effective way to improve bladder control, boost sexual performance, and strengthen pelvic floor muscles. These exercises help you build muscle tone and enhance control, allowing you to last longer in bed. If you’re committed to achieving your fitness and health goals, a personalized plan can make all the difference. Reach out to us today for a customized fitness plan that supports your overall wellness and sexual health.