Men, if you want a stronger penis, better erection, more pleasurable orgasms, and all that stuff, the best exercise that you can do is a Kegel. This article will discuss and teach you how to do a Kegel properly. You will learn how to do Kegels, and what to focus on. We are also going to give you a proper workout for Kegel exercises, how many reps you should do, and hopefully, within a month, you’re going to have the strongest penis you’ve ever had. without wasting much of your time, let us get started.
ADVANTAGES OF KEGELS
Kegel exercises, often associated with women’s health, are just as beneficial for men. These exercises involve strengthening the pelvic floor muscles and profoundly impact various aspects of a man’s health. From improved sexual performance to better bladder control, Kegels are a not-so-popular and effective way to enhance your sex life. Let’s look at five key advantages of incorporating Kegel exercises into your daily routine.
1. Enhanced Sexual Performance
One of the most well-known benefits of Kegels is their ability to improve sexual performance. By strengthening the pelvic floor muscles, Kegels can help men achieve stronger, longer-lasting erections and gain better control over ejaculation. They also enhance blood flow to the area, increasing sensation and greater satisfaction in the bedroom.
2. Improved Bladder Control
Urinary incontinence, whether caused by aging, prostate issues, or surgery, can be a frustrating and embarrassing problem for men. Kegels help by strengthening the muscles responsible for controlling urine flow, reducing leaks and dribbling, and offering better control over the bladder.
3. Faster Recovery After Prostate Surgery
For men recovering from prostate surgery, Kegels are an essential part of rehabilitation. They rebuild strength in the pelvic floor muscles, improving bladder and bowel control, which can significantly enhance quality of life during the recovery process.
4. Better Bowel Control
Kegels don’t just benefit your bladder — they also support bowel health. Strengthening the muscles around the anus (the sphincter) can help men manage or prevent fecal incontinence. This is especially helpful for those dealing with digestive issues or conditions that impact bowel control.
5. Convenience and Accessibility
One of the best things about Kegels is that they can be done anytime, anywhere. Whether you’re sitting at your desk, watching TV, or lying in bed, you can perform these exercises discreetly without any equipment. This makes Kegels an easy and convenient addition to your daily routine.
How to Perform Kegel Exercises for Men
1. Start by Lying on the Ground
Lie on your back with your knees bent. Ideally, support your knees with pillows on either side. If pillows aren’t available, lying flat is fine.
This position helps you isolate and feel the pelvic floor muscles more effectively.
2. Visualize the Target Area
Picture yourself sitting on a bike seat. Focus on the part of your body that touches the seat.
Whenever you perform contractions, channel your mental energy to this area to ensure you’re engaging the correct muscles.
3. Perform the Contraction
Think about:
- Trying to stop the flow of urine.
- Holding in a fart, as though you’re preventing it from escaping.
These actions engage the pelvic floor muscles.
4. Alternate Visualization
Recall the sensation of trying to make your penis “jump” when fully erect. This movement is another way to activate the pelvic floor muscles.
The goal is to strengthen the muscles located between your legs, in the “gooch” area.
5. Incorporate Your Breath
Breathing is essential for optimizing the effectiveness of Kegels:
1. Inhale: Take a big breath in, expand your belly, and relax the pelvic floor muscles.
2. Exhale: Squeeze and pull the pelvic floor muscles up and in, focusing on:
- Drawing the penis upward.
- Lifting the testicles.
- Tightening the sphincter.
Repeat this cycle, being sure to inhale (to release tension) and exhale (to contract and engage the pelvic floor muscles).
6. Progress to Sitting Positions
Once you’re comfortable lying down, try Kegels in a sitting position by sitting in a butterfly position or crisscross. Use a yoga block to sit on if you have tight hips.
7. Perform Kegels While Sitting
Follow the same breathing and contraction methods taught earlier:
-Inhale: Relax your abdomen and pelvic floor.
-Exhale:
- Squeeze and pull the pelvic floor muscles.
- Focus on the area touching the yoga block.
- Imagine making the penis shorter, lifting the testicles, and tightening the sphincter.
-Inhale: Release and relax.
8. Progress and Mastery
Just like regular gym exercises, progression is crucial. Begin with lying exercises to develop control over the pelvic floor muscles.
Once comfortable, progress to seated positions to continue building strength and coordination.
How Often Should I Do Them?
You might be wondering “If I want to work on strengthening my penis, if I want to do these regularly, how often should I be doing them? How many reps, how many sets? What does a typical workout look like?
The simple truth is that doing 10 to 20 reps of these exercises in various positions daily is adequate. You don’t want to be doing a thousand of these Kegels every single day because that might cause some other issues like abdominal pains to arise. But for just general strengthening, 10 to 20 reps a day with all the breath work in various positions is adequate.
SUMMARY
With advantages ranging from better bladder and bowel control to increased sexual performance, Kegel exercises are revolutionizing men’s health. You can include these easy yet powerful exercises into your regular schedule because they can be performed anywhere. You’ll improve your confidence when having sex and general well-being in addition to strengthening your pelvic floor with regular practice.
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