This Men's Kegel Exercise Can Make You Stronger in Bed

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This Men's Kegel Exercise Can Make You Stronger in Bed
This Men's Kegel Exercise Can Make You Stronger in Bed

Kegel exercises for men are exercises aimed at toning the lower pelvic muscles or pubococcygeus (PC). There are various benefits of male Kegel exercises. One of them is increasing erection resistance

Kegel exercises will strengthen the bulbocavernosus muscle which is responsible for maintaining blood flow to the penis during an erection, pumping during ejaculation, and helping to empty the urethra after urinating.

This Men's Kegel Exercise Can Make You Stronger in Bed - Alodokter

Exercising these muscles with Kegel exercises can help overcome the problem of erectile dysfunction and premature ejaculation. Likewise with the problem of urinary incontinence that is often experienced by elderly men. Kegel exercises can also make sex last longer.

How to Do Kegel Exercises for Men

Kegel exercises you can do yourself at home or on the sidelines of activities. The method is as follows:

1. Find the pelvic floor muscles

Before starting this exercise, you should be able to feel the lower pelvic muscles that will be trained in male Kegel exercises. The trick, while urinating, try to stop or slow the flow of urine. The muscles used to stop the flow of urine are your lower pelvic muscles.

Well, if you already know which muscles to train and can feel their contractions, you can more easily do this exercise in any position. However, for the beginning, do Kegel exercises for men lying down.

2. Know the technique

In a lying position, tighten your pelvic muscles, then hold the contraction for 3 seconds. After that, relax the muscle for 3 seconds, and then tighten it again. Repeat this movement up to several times.

When you get used to it and your muscles start to feel stronger, try doing Kegel exercises for men sitting, standing, or even walking.

3. Focus while practicing

To get maximum results, focus on toning the lower pelvic muscles. While tightening your lower pelvic muscles, breathe normally and avoid holding your stomach, thighs, or buttocks.

4. Do it regularly

For best results, do Kegel exercises for men regularly, which is 2 times a day. You can do one session in the morning and one session in the evening. One session consists of 10-30 contractions, accompanied by a relaxation session.Each session lasts 10 seconds, divided into 5 seconds of contraction and 5 seconds of relaxation.

To get the benefits of male Kegel exercises, you need to be patient. Generally, it takes 3-4 months to feel the effect in increasing erection resistance. Meanwhile, to treat urinary incontinence, it takes 3-6 weeks, if you do it regularly.

If you are still having problems maintaining an erection despite regular male Kegel exercises, you should consult a doctor for further treatment.

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