Contractions by men and woman to the kegel muscle that control movement of urine in order to strengthen the kegel muscles especially to prevent urinary incontinence and or to enhance sexual pleasure.
—also called Kegels—
When most people talk about kegel exercises, they are refer to those that can be done in women. Most people are totally unaware that kegel exercises can be done in men, but they are in fact highly useful for a variety of different reasons.
Kegel exercises were originally developed in 1940’s by Dr Arnold Kegel. They were originally created to prevent urinary incontinence, and were designed to strengthen the pelvic floor muscles. To this day, kegel exercises remain to be the most well recognised way or treating problems such as incontinence and erectile dysfunction.
The main kegel benefit for men is the ability to control premature ejaculation. Premature ejaculation is a serious problem for many men, which can cause problems forming relationships and can have knock-on psychological impacts. Kegel exercises strengthen the pubococcygeus muscle, which controls the ejaculation of semen.
Interestingly, kegel exercises can also enhance the size of a man’s penis and they can increase the power at which semen is ejaculation. This can increase male sexual pleasure.
Please note that although the power at which semen can be ejaculated can be increased with kegel exercises, the actual volume of semen released will not change; the production of semen is not related to the pelvic or PC muscles and you will need to see a doctor for separate advice related to your problem.
Urinary incontinence is also known to be treated by kegel exercises. Although urinary incontinence is more common in women, it can still happen to men if the pelvic floor and pubococcygeus muscle become too weak to be able to control the bladders functions.
The PC muscle
Although we’ve talked about the pubococcygeus muscle, we haven’t talked about how to locate it; it is important to be able to find the PC muscle because many end up exercising the wrong muscle, or exercise amongst several muscles including the buttocks and abdomen. Failure to exercise the correct muscle will make the whole exercise pointless.
The PC muscle stretches from your tailbone to your pubic bone, resembling a hammock. The PC muscle is responsible for urinary bladder control, though it also plays a large part in male sexual pleasure.
There are a few ways to find the PC muscle, but the most effect method is still the urine stop test. All you have to do is stop your flow of urine mid-way through, and feel what muscle is being contracted.
How to do them
To start with, hold your PC muscle contracted for about 10 seconds (or as long as you can manage). Then relax slowly, and repeat the exercise 2-3 times each day.
These kegel exercises are extremely easy, but many fail to see results because they do not maintain a regular routine of exercise; you need to continue working at them for an extended period of time.
It is also important to make sure that, as you get better with the exercises, you increase the amount of times you do the exercise and the intensity at which you do them. This is because your PC muscle will grow and become used to the way you do it.
Kegel exercises are extremely simple because they can be done anywhere; it isn’t like anyone will actually know you’re doing them! This means that many men find it simple to exercise their ‘kegels’ whilst at work, on the train or when eating at a restaurant.
Do not exercise your kegel’s too often though. Although kegel exercises are not bad for you in the slightest, you might have muscle soreness if you exercise too hard and too often.
Many people expect to see instant effects and results when they exercise the pelvic and PC muscles, which can cause them to give up when too quickly. It can take a good 6 weeks before any results are experienced. Some men will see effects quickly - other won’t.
If your sex life is good and you do not have any form of incontinence, you may be wondering how kegel exercises can help you. Kegel exercises can prevent any future problems from occurring, as the PC muscle increases muscle and bladder control. This will make you less susceptible to erectile dysfunction, urinary incontinence, bladder control problems and a loss of sexual drive in later life.