Kegel exercises are a simple and effective way to improve pelvic floor strength, which can enhance sexual performance and help men last longer during intercourse. These exercises involve contracting and relaxing the muscles that support the bladder, rectum, and prostate. Regular practice can lead to better control over ejaculation, stronger erections, and improved sexual satisfaction. This article explores the best Kegel exercises specifically designed to help men last longer in bed.
What Are Kegel Exercises?
Kegel exercises, named after Dr. Arnold Kegel who developed them in the 1940s, target the pelvic floor muscles. These muscles play a vital role in controlling urination, bowel movements, and sexual function. By strengthening these muscles, Kegels can improve bladder control, reduce incontinence, and enhance sexual performance.
The pelvic floor muscles are the ones you engage when you try to stop the flow of urine or hold back gas. Strengthening these muscles can provide better control during sex, potentially helping men last longer and experience more intense orgasms.
The Benefits of Kegel Exercises for Sexual Health
Regular practice of Kegel exercises can provide several sexual health benefits for men, including:
Improved Ejaculation Control
Stronger pelvic floor muscles allow for better control over ejaculation. Men who practice Kegels regularly report being able to delay orgasm, giving them more time and enjoyment during sex.
Stronger Erections
Kegel exercises help increase blood flow to the penis by strengthening the muscles around it. This can lead to firmer erections and a longer-lasting ability to maintain an erection during intercourse.
Enhanced Sexual Satisfaction
By increasing muscle strength and control, Kegels can lead to heightened pleasure during sex, both for the individual and their partner. Men often report improved sexual confidence and greater satisfaction in their sexual relationships.
Better Bladder Control
While this article focuses on sexual benefits, it’s worth noting that Kegel exercises can also improve bladder control, which is beneficial for overall pelvic health.
How to Do Kegel Exercises Correctly
The key to Kegel exercises is focusing on the right muscles and performing them consistently. Here’s a step-by-step guide to doing them properly:
Identify Your Pelvic Floor Muscles
To locate your pelvic floor muscles, try stopping your urine mid-stream. The muscles you engage in this action are your pelvic floor muscles. Practice squeezing and releasing these muscles without involving other parts of your body like your abdomen, buttocks, or thighs.
The Basic Kegel Exercise
Once you’ve identified the correct muscles, you can begin doing the exercises:
Step 1: Sit or lie down in a comfortable position.
Step 2: Tighten your pelvic floor muscles, hold for 3-5 seconds, and then relax for the same amount of time.
Step 3: Repeat this process 10-15 times per session, aiming for 3 sessions per day.
Increasing the Intensity
As your pelvic floor muscles get stronger, you can increase the duration of the contraction to 10 seconds and the number of repetitions per session. Gradually, you should aim for up to 30 contractions a day to maximize benefits.
Advanced Techniques
Once you’ve mastered basic Kegels, you can try some variations to further enhance your control and strength:
Quick Contractions: Tighten your pelvic floor muscles quickly and release them in rapid succession. This exercise helps build endurance and improves reflexive control.
Pulse Kegels: Tighten your pelvic floor muscles for 3 seconds, then release for 3 seconds, repeating this pulse action 10-15 times in a row.
Elevator Kegels: Imagine your pelvic muscles as an elevator, moving them slowly from the ground floor (relaxed) to the top floor (tight) and back down. Hold for a few seconds on each floor for added intensity.
Common Mistakes to Avoid
To ensure you’re performing Kegels effectively and avoiding injury, be mindful of the following common mistakes:
Holding Your Breath: Breathe deeply and naturally during Kegel exercises. Holding your breath can put unnecessary strain on your body and prevent the pelvic muscles from engaging properly.
Overworking the Muscles: Just like any muscle, your pelvic floor muscles need rest. Avoid overdoing Kegels. Start with a manageable number and gradually increase over time.
Using Other Muscles: Focus on isolating the pelvic floor muscles. Ensure you’re not contracting your abdomen, buttocks, or thighs, as this reduces the effectiveness of the exercise.
Expecting Instant Results: While Kegels can yield noticeable results over time, patience is key. Expect gradual improvement over weeks or months of consistent practice.
Incorporating Kegel Exercises into Your Routine
Consistency is crucial for seeing results from Kegel exercises. Here are some tips to help you integrate them into your daily life:
Start Slowly: Begin with just a few Kegel exercises a day and gradually increase the duration and intensity as you become more comfortable.
Make It a Habit: You can do Kegels almost anywhere—while sitting at your desk, lying in bed, or even while watching TV. Try to do at least three sets of Kegels daily.
Use Reminders: Set reminders on your phone or mark it on your calendar to help you remember to do your Kegel exercises regularly.
FAQs
1. How long will it take to see results from Kegel exercises?
Results vary, but most men report improvements after 4 to 6 weeks of consistent practice. Full benefits may take 3-6 months of regular exercise.
2. Can Kegel exercises help with erectile dysfunction (ED)?
Yes, strengthening the pelvic floor muscles can improve blood flow and help with erectile dysfunction. However, Kegels may not be a substitute for medical treatment if ED is caused by other underlying conditions.
3. Is it normal to feel sore after doing Kegel exercises?
Mild soreness is common, especially if you’re new to Kegel exercises. However, if you experience significant pain or discomfort, it’s important to consult a healthcare professional to ensure you’re doing the exercises correctly.
Conclusion
Kegel exercises are an effective and natural way to improve pelvic floor strength, helping men last longer during intercourse and enhance sexual satisfaction. By consistently performing Kegels, alongside maintaining a healthy lifestyle, you can gain better control over ejaculation, enjoy stronger erections, and experience improved sexual confidence. For best results, remember to be patient and consult a doctor if you encounter any difficulties.
Related articles:
- The 10 Best Way To Do Male Kegel Exercises
- 5 Benefits Of Kegel Exercises For Men
- he Complete Guide to the Best Kegel Exercises for Men
