Kegel Exercises For Men: Know Benefits And 3 Exercises To Perform At Home
Kegel Exercises For Men
Here are some benefits and steps to perform this Kegel exercise.
Exercise is essential to strengthen muscles and maintain flexibility for a long period of time. In this difficult phase where there is less time for walking and physical activity, it becomes essential to find some time for exercise. Different types of exercise help different body functions and muscles. Kegel exercises are basically exercised that focus on your pelvic floor and the muscles around it. This type of exercise strengthens the pelvic floor and is good for your reproductive health. Today we will know how Kegel exercises are beneficial for male reproductive health.
Kegel Exercises for Men
Exercise is essential to strengthen muscles and maintain flexibility for a long period of time. In this difficult phase where there is less time for walking and physical activity, it becomes essential to find some time for exercise. Different types of exercise help different body functions and muscles. Kegel exercises are basically exercised that focus on your pelvic floor and the muscles around it. This type of exercise strengthens the pelvic floor and is good for your reproductive health. Today we will know how Kegel exercises are beneficial for male reproductive health.
What Are the Benefits of Kegel Exercises?
There are many factors that can affect your pelvic floor muscles, especially as you age. This can be due to the removal of the prostate or diabetes etc. A big advantage is that these exercises can be done by anyone of any age as long as he doesn’t have any injuries. Other benefits are-
- It can be done at any time of the day
- This can be beneficial if you have urinary or fecal incontinence
- Dribbling after urination
- Strengthens pelvic muscles
- Improves muscle reflexes and reduces the risk of muscle problems
3 Kegel Exercises for Men’s Reproductive Health
1. Kegels
Pelvic muscle training is also known as Kegel. This exercise focuses on your pelvic floor muscles and gives you control over your pelvic floor. Kegels can be used to improve conditions such as urination when coughing, sneezing, laughing, or jumping.
To do this exercise-
- First, identify the muscles. You can do this by stopping mid-pee and checking where it’s affecting your pelvic floor muscles.
- Now sit with your thighs over your calf muscles and hold this position for 5 seconds
- Then release these muscles for another 5 seconds
- Now repeat this exercise 10 times.
2. Squats
Squats engage the largest portion of the pelvic muscles and are very beneficial in improving muscle strength. But in Kegel exercises, the essential part is not to do a few repetitions, but to place resistance in your pelvic area to reduce your performance, range of motion and endurance levels. It helps strengthen the pelvic floor and also works the glutes, hamstrings, and quadriceps.
To do this exercise-
- Hold that position for 2-3 seconds as you feel the tension in your pelvic muscles
- Then straighten your legs and return to the original position.
- Repeat this 12 more times.
- Stand in a straight position with your feet slightly wider than your shoulder width.
- Now point your toes and pick up a barbell if you can handle the extra weight
- Bend your knees and push your hips back
- Keep your chin tucked and neck neutral
- Slowly bend down until your thighs are parallel to the ground
- Place a weight on your heels and bend forward slightly
3. Hip Bridge
The hip bridge is a great Kegel exercise that focuses on the glutes, hamstrings, and pelvic floor. It can improve your reproductive health by increasing the production of sex hormones. If done correctly, it can activate the pelvic floor muscles and help you with better health. You may feel improvement while doing this exercise.
To do this exercise-
- Lie on the ground with your spine straight on the floor
- Now bend your knees to almost a 90-degree angle
- Keep the feet flat and straight with the palms facing down
- Inhale and push your pelvic floor off the ground with your hips and thighs. Squeeze your glutes, hamstrings, and pelvic floor to notice the stress on the muscles
- Your upper body should rest on your shoulders and then lie straight on your knees.
- Pause in the pose for about 2 seconds and then lower your pelvic floor
- Do this exercise 2 times a day with 10-12 repetitions in each set. Do this consistently for more efficiency.
