It is generally accepted that pelvic floor muscle training is useful exclusively for women. Of course, such physical activity positively affects the work of the female reproductive system, but not everyone knows that the Kegl exercise for men is no less useful. Why should the stronger sex train the pelvic muscles? What are the benefits of such activities? How to carry out exercises developed by Dr. Kegel? These questions are of interest to many men.
A bit of history
Arnold Kegel is an American gynecologist (1894 - 1981), who became famous precisely because of the system of exercises he developed for training the muscles of the pelvic floor. By the way, he was not only a doctor, but also a professor in the medical department at the University of Southern California.
Over the long years of work, Dr. Kegel was able to find that in most cases, such common female problems as prolapse of the uterus and stress urinary incontinence are largely due to weakness in the perineal muscles. And already in 1947, he patented a special simulator designed to change the strength of the pelvic muscles.
The results of a study conducted in 1950 in one of the clinics in Los Angeles showed that 93% of patients suffering from enuresis were able to overcome the disease through regular training and without surgery. In the process, it was also found that classes according to the doctor’s system have a positive effect on sexual life. And only later was it possible to prove that the Kegl exercise for men is just as useful as for their companions. Today, such training is used both for prevention and for the treatment of mass diseases.
Kegel Exercises: Features and Benefits
Over time, the pelvic floor muscles weaken, lose their elasticity and atrophy. This is often observed in the aging process. But the risk factors include a sedentary lifestyle, which is not uncommon in modern men.
Weak muscles of the perineum increase the likelihood of developing diseases of the pelvic organs. After all, reduced muscle activity primarily affects the blood supply to tissues, which causes fluid stagnation and increases the risk of inflammatory processes.
Skittle exercise for men has many advantages, because it helps to improve health, increase stamina and quality of sexual intercourse. Such training does not require additional devices, can be performed anywhere and take no more than 15 minutes a day, which, of course, is a positive thing.
Pelvic muscle training for the treatment and prevention of disease
Before the start of the exercises, many men are interested in what diseases can prevent Kegel system exercises. In fact, such a training scheme can reduce the risk of developing any disease associated with fluid congestion in the pelvis. In particular, the Kegl exercise for men is simply an invaluable ally in preventing the development of hemorrhoids.
In addition, strengthening the muscles of the pelvic floor helps to get rid of stress enuresis (urinary incontinence during physical exertion). An unpleasant problem such as fecal incontinence is also eliminated through regular exercise. And since inflammation of the prostate is often associated with stagnation of blood and impaired circulation, such a training system is an excellent prevention of prostatitis.
How do exercises affect a man’s sexual life?
At first glance, an erection has nothing to do with muscle function. Nevertheless, the Kegl exercise for men has a positive effect on the quality and duration of sexual intercourse. Why? The fact is that an erection of the penis is ensured by the flow of blood to the cavernous bodies. Accordingly, circulatory disorders and fluid congestion in the pelvis often cause problems with potency. And if at a young age these problems are not so noticeable, then as they grow older and older they often lead men to despair.
According to Dr. Kegel, regular exercise and pelvic muscle training can increase potency. The ability to tighten the muscles of the pelvic floor allows you to extend an erection and delay ejaculation. In addition, many men confirm that such exercises can make the sensations of intercourse more pleasant and vivid.
How to find the right muscles?
Skittle exercise for men requires tension of the pubic-coccygeal muscle. Yes, experienced yogis can easily find it, but for an average man it is not so easy to do this - many people do not even know about its existence. So how to find her?
In order to determine the right muscle, experts recommend trying to interrupt the urination process. A muscle that strains when trying to interrupt a stream, and is one that needs training. If you can easily tighten your muscles and stop urinating without problems, this is a good sign, since the pelvic muscles are functioning normally and only a small preventive correction is needed. Some men find it difficult to tighten the muscle they need - in such cases, much more attention should be paid to the exercises.
Exercise technique
Kegel exercise for men (photo on the right) can be done in any position. But if this is your first workout, it is best to lie down. Now tighten the pubic-sacral muscle and hold it in tension for about three seconds. Now relax, and after three seconds, repeat the exercise again. As the muscles strengthen, classes can be done while sitting or standing, even while walking.
In the early days, it is recommended to perform 10 repetitive exercises in three sets per day. But as soon as you feel that training is easier for you, add five more repetitions. Ideally, after several months of training, you should complete 300 cuts.
There is a more complex exercise called the “Elevator”. First, reduce the necessary muscles, hold it for five seconds (this is the first floor), then make the reduction stronger and again hold it for a few seconds (this is the second floor), etc. After you reach maximum tension, start also gradually and in stages. relax the muscles, each time clamping them for a few seconds. The exercise is recommended to be repeated 10 times.
Experts recommend conducting training during urination - you need to interrupt the stream at least five times.
Useful Tips and Tricks for Kegel Men
Immediately it is worth noting that in order to achieve a visible effect, exercises in the Kegel system should be regular and daily - this is the only way to train and strengthen muscles.
In addition, during the exercise, you need to focus on the pelvic muscles and work only with them - in no case should you allow the abdominal wall, buttocks and hips to contract.
If for some reason you are unable to detect the fronto-sacral muscle, or its contraction causes severe discomfort and even pain, you should consult a urologist - a specialist will help determine what the problem is.
Kegel exercises for men: reviews
Reviews about this training system are mostly positive. Of course, you should not rely on the fact that after the first approach of contractions, all problems with the genitourinary system will disappear on their own. According to surveys of men working according to the Kegel scheme, the first results for
problems with urination appear after 2-3 weeks. Noticeable improvements in sexual activity can be observed after 2-3 months.