When you think of exercises most common associated with a man's workout, does your mind wander to the Kegel? Most would say no, but maybe you should reconsider. According to Mayo Clinic, "Kegel exercises can help you prevent or control urinary incontinence and other pelvis floor problems," and that's just for women! But we're talking about the guys today.
Incontinence. Urinary incontinence is not a nice affliction to have. It is a condition that affects nearly 1 in 10 people, according to Everyday Health, and the average age of those afflicted by it is roughly 65 and up. But according to WebMD, “male urinary incontinence is both preventable and manageable.”
Practice.According to WebMD, it only takes a super short amount of time to implement the Kegel exercises into your daily life. “If you practice Kegel exercises (also called pelvic floor exercises) for five minutes, two or three times daily, you will likely see significant improvement in your ability to control urinary leakage,” the site says.
But… There’s an even sexier reason that you should implement the Kegel into your everyday life. Why, you ask? “Kegel exercises can also help you have more intense orgasms, and improve erections,” according to WebMD. So there’s really no downside to the Kegel. It helps regulate your penis in numerous ways. Let’s get you going on some exercises!
Location. According to Cosmo, you’ve got to find the.. muscle. And the best way to do that is when you’re in the bathroom peeing, as awkward as that sounds. “Guys do kegels to strengthen their PC muscles—and the best way for them to locate their PC is when they’re, uh, peeing,” Korin Miller writes.
Bathroom. Miller continues, “Next time your guy goes to the bathroom, have him place two fingers behind his testicles and stop midstream. Once he starts again, he should feel his PC muscles contract.” From there, the “Simple Squeeze” is what Miller suggests you start with. And it’s exactly what it sounds like.
Squeeze. Miller says that the way a man approaches the Kegel is not too far off from the way a woman approaches it. All you do is squeeze and release, simple right? “Your man should start out with something basic, like squeezing for one to two seconds and then releasing,” Miller writes. 20x a day should be good, but he can always do more.
Flutter. Once he’s mastered the Squeeze, he’ll be in the thick of it. A seasoned Kegel master now, but Miller says this next exercise isn’t as easy. “Have him do five in a row in a fluttery motion, and then add another five every week until he’s up to 20 a day,” Miller suggests. You heard the woman, get to work guys!
Okay… so you think you’ve got the Kegel down right? You think you can stop now? WRONG! We’re only halfway there. The Super-Kegel is next up on the roster. And this one is not as easy, and really shouldn’t be done nearly as often. Miller write, “for this one, have your man tighten his muscle and hold it for 20 seconds. He should do this once a day.”
Pull. Okay, the pull-up. Don’t even bother trying this one out until you’ve got the Super-kegel on lock! Because you won’t be able to handle it. Tighten, and pull. Tighten, and pull. That’s the secret to the pull-up. Miller writes, “have him picture a string running through the center of his bod that goes out through the top of his head.”
More. Miller continues, “Once he squeezes and holds his PC, have him visualize the string being pulled up—and sucking in his PC muscle as high as he can. Have him hold that for several counts and releasing.” Your incontinence fears should be far in your rearview at this point.
First. In the beginning, you shouldn’t push yourself too far. WebMD writes, “when you’re first starting, it may be easier to do Kegel exercises lying down, so your muscles aren’t fighting against gravity. It may also be easier to contract the muscles for just two or three seconds at first.”
Time. Over time, you can increase the rapidity. “After a few weeks, increase the time until eventually you’re contracting the muscles for a slow five or 10 seconds, and do the exercises standing up,” WebMD writes. “That puts more weight on the muscles, boosting your workout and improving your control.”
Side effects. Apparently, Livestrong reports that there aren’t really any negative repercussions of using these new Kegel exercises. But, “if you don’t engage the proper muscles during your routine, you won’t improve your bladder control.”
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