What is Kegel Exercise or Workout?
Kegel exercises have been around for generations, but until recently there was the myth that only women should do them. Recently this myth has been busted. Kegel exercises can be for anyone. Kegel exercises are a way to strengthen your pelvic floor muscles. They are simple exercises that can be done at any time during the day and almost anywhere (although you should be in a more private area). As we age our bodies begin to change and muscles are not as tight as they were when we were younger, and our body parts don’t work as well as a young fit 25-year-old. Although both men and women go through these changes there was another myth that only women suffer from pelvic organ prolapse; this is the bulging or dropping of the rectum or bladder. In truth men can suffer from prolapse. It can affect the bladder and cause passing gas more, but it also can affect a man’s sexual functioning. For a physically and sexually healthy man, a Kegel workout should be a part of your everyday exercise routine.
How to do Kegel Exercise?
Kegel exercises are like exercising any other part of the body. You need to do it properly and consistently in order to have any real change. These Kegel workouts should be done three times a day every day. The exercises should only take 10 minutes at a time.
In order to ensure that you are getting the most of your exercises, first identify the pelvic floor muscles. The easiest way to identify these muscles is to begin to pee and stop urinating midstream. The muscles that you use in order to stop the stream are the muscles that you want to focus on. Focus on these muscles only, do not push downward or flex your abdomen or other muscles. Do not hold your breath, instead breath freely and normally. Try not to hold your breath or take shallow fast breath.
When you are beginning your Kegel workouts start with lying on your back as this is the easiest position to exercise as well as to maintain focus to ensure that the proper techniques are being followed and specific muscles are being targeted. As your muscles strengthen you can begin to do these exercises standing up and allowing them to be completed at any time almost anywhere.
What is the proper technique for Kegel exercising?
- Lying on the floor focuses on your pelvic floor muscles (identified when you stopped urinating midstream). Flex these muscles for five seconds. When exercising remember time seems to go slower so ensure that you are holding for the full five seconds. Then rest for three seconds. This is one full set of Kegel exercises. Complete 10 to 20 of these exercises at a time. If you can not do 10, do as many as you can and build up. If you are doing more than 10 you may want to rest for a few minutes before your next set.
- Do this exercise three times a day. This could be before each meal or before bed and first thing in the morning. This routine will become as natural as brushing your teeth.
- Another form of pelvic floor exercises is squeezing your anus like you are holding a bowel movement. Complete these 10 to 20 times, three times a day.
Advantages of Kegel Workout
Exercising in any fashion is a change to the body and routine. There are benefits, but not everyone will experience the same changes or at the same time period. Because this blog is focused on men the results talked about are specific to males.
- Prostate cancer is rising in North America, there are more men suffering from this horrific cancer and many men having to have surgery to extend their lives. Kegel exercises can help with preventative measures by ensuring that your urinary tract and sphincter are healthy. It also can help post surgery in the healing process.
- When it comes to healthy sexual advantages, some men have reported positive changes in their sexual health. Premature ejaculation is not just a teenager issue, this happens to men of all ages and shapes. Kegel exercises can increase the blood flow to the penis making the erection stronger and by learning to control your pelvic floor muscles you may have better control during sexual activity, allowing you to better prevent premature ejaculation.
- Kegel workouts can also help with personal hygiene and self esteem. As we age often our bladders begin to leak and men also begin to have loose bowls causing embarrassing gas to pass. These exercises can help strengthen the urinary and anus muscles to prevent this from happening.
Kegel Exercise and Erectile Dysfunction
An overall exercise program is normally recommended for exercising any muscle group and this is no different then exercises for your pelvic floor muscles. Kegel exercises are a great way to begin strengthening your muscles as part of a healthy lifestyle. There are other exercises and programs that can help supplement this exercise.
- Using a Zen Hanger electronic penis pump can be a great addition in particular if doing the exercises for erectile dysfunction or to prevent premature ejaculation. A penis pump is used to increase the blood flow and to maintain an erection. There are penis pump exercises that will help you to eventually increase the blood flow and maintain it on your own. When these exercises are done with Kegel exercises, the muscles are strengthened and the body is able to better maintain blood flow and also better control your ejaculation.
- Zen Hanger volume and recovery supplements can also be added as part of your daily pelvic floor muscle routine. These pills are designed for the swift recovery of male organ muscles after Kegel exercising or when using penis weights.
Adding daily Kegel exercises can help maintain our physical health and help with prostate concerns. These exercises can also help maintain a healthy intimate relationship and work to help correct erectile disorders. Remember to be consistent and do them properly and do them as part of a regime with other exercises such as a penis pump to ensure the best outcome. For more information on the tools that can help you increase in girth or recover from ED, click here. Zen Hanger uses proven products and provides reliable information that men can trust.
|Medical Disclaimer: If you have any medical conditions, questions, or concerns, please speak with your healthcare provider directly. The articles on Zen Hanger are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice diagnosis, or treatment.|