Kegels For Men: Stenthening Your Foundation For Better Sexual Health

Often mistakenly thought of as just for women, Kegel exercises for men are simple yet powerful pelvic floor workouts with significant benefits for sexual health, function, and control. Beyond aiding bladder control, regularly performing Kegels can play a crucial supportive role in achieving stronger erections (helping with ED) and improving ejaculation control (assisting with PE). Let's explore exactly how these PC muscle exercises work and how incorporating them can help you build a stronger foundation for better sex, potentially helping you last longer in bed.

What Are Kegels and Why Should Men Do Them?

Kegel exercises involve repeatedly contracting and relaxing the muscles that form the pelvic floor – the hammock of muscles supporting your bladder and bowel, and crucially, playing a role in sexual function and potentially improving sexual response. For men, strengthening these muscles through Kegels may contribute to:

• Improved Erection Quality and Hardness: Stronger pelvic floor muscles can potentially enhance blood flow and rigidity during an erection, contributing to managing symptoms related to ED (Erectile Dysfunction).
• Better Ejaculation Control: The PC muscle contracts during orgasm. Some research suggests that strengthening this muscle may provide greater voluntary control over ejaculation, potentially helping in the management of premature ejaculation (PE).
• Increased Sexual Sensation: Heightened awareness and strength in the pelvic region might lead to increased sensation during sexual activity.
• Prostate Health & Recovery: Often recommended before/after prostate surgery.
• Bladder Control: Helps prevent urinary incontinence.

While techniques like the edging technique or the squeeze technique offer direct methods for delaying climax, Kegels focus on strengthening the underlying muscular structure involved in sexual response.

How to Do Kegel Exercises: Finding and Working the Right Muscles

1. Identify the Muscles:

• The easiest way to find your PC muscle is to try stopping the flow of urine mid-stream. The muscles you clench to do this are your pelvic floor muscles. Important: Do not make a regular habit of stopping urination mid-stream; use this only to identify the muscles initially.
• Another way is to imagine you are trying to stop yourself from passing gas – the internal muscles you tighten are the ones you want to work. Avoid clenching your buttocks, thighs, or abdominal muscles.

2. Perform the Exercise:

• Once you've identified the muscles, find a comfortable position (sitting or lying down).
• Tighten (contract) your pelvic floor muscles. Hold the contraction for 3-5 seconds. Ensure you are breathing normally and not holding your breath. Keep your abs, thighs, and buttocks relaxed.
• Relax the muscles completely for 3-5 seconds.
• Repeat this contract-relax cycle 10-15 times per session.

3. Build Consistency:

• Aim for 2-3 sessions per day.You can do Kegels discreetly almost anywhere once you get the hang of it.
• Like any exercise, consistency is key to seeing results. It may take several weeks or even a few months of regular practice to notice significant benefits for sexual stamina, pelvic strength, or erection quality.

Kegels vs. Edging & Squeeze Technique for Lasting Longer

It's important to understand the different roles these methods play in improving ejaculation control:

• Kegels: Strengthen the underlying pelvic floor muscles, potentially improving overall control and erection quality over time. It's foundational strength work.
• Edging: A behavioural technique focused on arousal awareness and stopping stimulation before climax to build stamina and control during the act itself. Read our Edging Guide here. Squeeze Technique: A behavioural technique involving physical pressure applied just before climax to directly delay the ejaculatory reflex. Read our Squeeze Technique Guide here.

Kegels can be seen as complementary to techniques like edging. Having stronger pelvic floor muscles and better awareness might subtly support your ability to control arousal during edging practice, but Kegels alone are not a direct method for stopping imminent ejaculation in the moment like edging or squeezing are.

Realistic Expectations

Kegel exercises are not a magic bullet for PE or ED, but they are a safe, non-invasive way to potentially improve underlying factors contributing to sexual function. Their effectiveness can vary between individuals. They are best viewed as one part of a holistic approach to sexual health, which might also include specific techniques (edging/squeeze), managing anxiety, lifestyle changes, and potentially exploring supportive PE solutions or ED aids. 

Strengthening Your Sexual Health Foundation

Incorporating Kegel exercises for men into your routine is a proactive step towards better pelvic floor health with potential knock-on benefits for your sexual health, possibly contributing to stronger erections and improved ejaculation control.

While Kegels build your foundation, remember they are part of a wider strategy. To explore all techniques for enhancing endurance:

Read the Ultimate Guide to Lasting Longer in Bed

For specific tools and further strategies related to common concerns:

Visit Our Premature Ejaculation Solutions Page
Visit Our Erectile Dysfunction Support Page 

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