Initially, Kegel exercises were intended for the female half of humanity with the aim of treating urinary incontinence and rehabilitation after prolapse of the vagina and uterus. Since Kegel exercises for women have become widespread and have shown positive results after application, this complex has also been applied to men.
Intimate gymnastics proved to be the best after the use of these simple exercises by men. A set of Kegel exercises for men is intended not only for the prevention and treatment of intimate problems, but also to enhance erection, increase libido, ejaculation control, prolong sexual intercourse. Exercise can be of great benefit to the male body.
What is the positive effect of Kegel gymnastics on the male body? How to properly perform Kegel exercises for men in order to fully feel a surge of strength and improve the quality of intimate life?
What changes occur in the body when doing Kegel exercises for men
Every man strives to prolong sexual intercourse in order to satisfy a woman and get maximum pleasure himself. On the way to complete control over their feelings during intimacy, many lose control of the body, ejaculation occurs prematurely. Kegel gymnastics is recognized as the best way to train the intimate muscles of the stronger sex.
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Benefits of Kegel exercises for men:
- strengthens the pelvic floor muscles, increasing blood flow to the penis, increasing erection;
- feelings during intimacy become much brighter;
- it becomes much easier to control the duration of intercourse and the onset of ejaculation;
- sexual desire increases several times;
- reduces the likelihood of developing diseases of the genitourinary system;
- functioning of the prostate is normalized and the risk of developing prostatitis. is reduced
Among the advantages of Kegel gymnastics is the ease of implementation, which does not require additional financial costs. In addition, you can do these exercises for men in any convenient place and at any time: while watching TV, while watching a movie, in the bath during water procedures or in the bedroom before going to bed.
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How to do Kegel exercises for men
Before starting the complex, you should study the features of intimate gymnastics, which muscle needs to be strained, where it is actually located.
During urination, try to forcefully stop the flow of urine until it stops completely. Feel which muscle you have tightened, this will be the pubococcygeal muscle. It is this muscle that will need to be constantly trained in order to experience the full benefits of Kegel gymnastics.
The most important Kegel exercise for men: tension and relaxation of the pubococcygeus muscle. As you inhale, contract the muscle as if trying to stop urination, as you exhale, relax it. Breathe only through the nose.
Recommendations: don't tighten your abs while tensing the muscle, otherwise you will only train your stomach and not your intimate muscle.
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Divide your time into three equal parts and do Kegel exercises for men 15 times (morning, afternoon and evening). Over time, increase repetitions up to 50 times in one set. Take long breaks between muscle tension and relaxation – no more than 2 seconds.
Other Kegel exercises for men:
- rapid contraction of the pubococcygeal muscle – contract and relax at a fast pace without breaks between sets;
- rising tension – contract the muscle slowly, as if climbing stairs, and relax it in the same way.
In addition to changing the rate of contractions of the intimate muscle, change your posture during the exercise: sitting, lying, standing.
Don't expect to see results after the first day of training. Be prepared for a long-term result, after about a month of training, intimate life will noticeably improve.
Perform Kegel exercises on an empty bladder and watch your breath so that tension is accompanied by inhalation, and relaxation – exhale.
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When is it contraindicated to perform Kegel exercises:
- inflammation in the pelvic organs;
- purulent processes in the pelvis;
- after a surgical operation in the abdominal cavity and within 1-2 months after it, it is not recommended to resort to training, it is better to wait until the body recovers and only then start exercising.
This simple set of Kegel exercises will save men from many intimate problems, improve the quality of intimate life, and push urinary problems into the background.
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