Women have been advised for decades to do “Kegel” exercises to improve their sexual health and strengthen their bladders. But Kegel exercises for men can have many benefits as well, including increased control of erections and orgasms, less risk of erectile dysfunction, and decreased urinary and fecal incontinence. They can also be part of the solution to how to have better sex no matter your age.
How to do Kegels.
Kegel exercises for men work just like they do for women: They involve locating the pelvic floor muscles by squeezing as if you were stopping urination mid-stream. The same muscles used to stop urine flow are the ones that surround the pelvic floor. These muscles become weaker with age and can result in ED, premature ejaculation, and other health issues.
Mayo Clinic advises to do a Kegel by squeezing these muscles and holding the contraction for three seconds, and then relaxing for three seconds. Aim to hold the contractions for at least three sets of 10 repetitions a day. While doing Kegel exercises men should focus on their breathing, making sure to just tighten the pelvic floor muscles and not the muscles in the abdomen, thighs, or buttocks.
Benefits of Kegel exercises for men.
Strengthening the floor makes it easier to constrict blood in your shaft during an erection, which can enhance and maintain your rigidity and help answer how to prolong ejaculation. Basically, more control means more ability to both get – and keep – an erection longer.
Knowing how to keep an erection longer can also benefit your confidence. Greater control can boost your ego, and help alleviate any anxiety that may be working against you. In addition, concentrating on the health and wellness of your penis can make you more inclined to focus on the health and wellness of the rest of your body. Exercise in general helps reduce stress, prevent obesity, and reduce high blood pressure and cholesterol – all risk factors of erectile dysfunction.
Another benefit is that more sex leads to more sex. In one study, a group of men who reported having sex once a week halved their chances of developing erectile dysfunction, compared with men who had sex less than a once week. Researchers say the reason for the improved performance has to do with the increased blood sent to the penis during intercourse. Blood carries with it oxygen, thus more blood means more oxygenation of the penile tissue.
For additional assistance to do Kegel exercises for men, take advantage of resources such as Rejoyn Medical’s Private Gym training program. In these FDA-registered regimens, you can learn to isolate and build the pelvic muscles with exercises that get more difficult over time. It’s been found that users have achieved marked results by doing less than 10 minutes of pelvic floor muscle training three to four days a week.
Kegel exercises are a great way to strengthen the pelvic floor and improve your sexual health. And they are part of a natural, non-medical way to treat ED without surgery, injections, or medications. You can have better sex no matter your age.
To learn about more all-natural ways to achieve and keep your best erections, download our free ebook.