How to Kegel for Men – Professional Guide to Effective Kegel Strength Exercises

How to Kegel for Men – Professional Guide to Effective Kegel Strength Exercises


How to Kegel for Men Hi. My name’s Michelle Kenway, and welcome
to Pelvic Exercises. This exercise video is to teach men how to exercise their pelvic
floor muscles. Pelvic floor muscles are very important for men, for support of the pelvic
floor, for sexual function, and also for bladder and bowel control. These exercises are important
for men on a lifelong basis. Now, to understand how to exercise your pelvic floor as a man,
you need to understand where your pelvic floor muscles are. First of all, I’m going to teach
you where the muscles are, how to find them, and then we’re going to go through how to
exercise them most effectively. So, let’s talk first about how to find your
pelvic floor muscles if you’re a guy at home. What you do to find your pelvic floor muscles:
you need to think about where they actually are positioned. If this is the pelvis: this
is the pubic bone at the front, this is the tail-bone at the back. Your pelvic floor muscles
run from your pubic bone to your tail-bone like a hammock. They also sling from side
to side, between your sit bones. They’re like a big trampoline of support in that pelvic
outlet area. The male genitals sit below the pelvic floor, so the penis and the scrotum
sit below the pelvic floor, but the pelvic floor muscles sit within the pelvis. To contract your floor muscles, what you can
do as a test is to try to stop the flow of urine next time you actually go to the toilet
(or bathroom.) See if you can slow the flow by lifting and
squeezing the muscles in and around the anal area, lifting and squeezing the muscles in
and around the urethra, so that you’re getting an inward lift and squeeze. If you look in
the mirror, what you’ll see is a lifting of the scrotum, and you’ll also see a slight
retraction of the penis with a correct pelvic floor contraction. Now that test I just told you about (emptying
your bladder and slowing the flow) can be used to monitor your strength gains over time
(you should become more effective at it,) but only practice it as a test. Once a week
and definitely not if you problems emptying your bladder. So that’s your technique. You can also try
to stop from passing wind. If you stop the sense of passing wind (if you imagine you’re
going to pass wind in a public place,) contracting the muscles around the anal area can also
cue you in to correctly contracting your pelvic floor. So, there are your cues for actually activating
those pelvic floor muscles. Now let’s talk about how to exercise them. Because to strengthen
those muscles, it’s just like exercising in the gym. You need repetitively lift and lower
them and contract them strongly just as you would if you were doing weight training in
a gym, to actually thicken the muscles and to improve the control and the strength of
those muscles. When you start, you might choose to start
lying on your side, or lying on your back. In those positions the pelvic floor muscles
don’t have to work against gravity. It becomes more challenging for the muscles to work against
gravity in the upright position. So if you’re a man and you have difficulty contracting
your pelvic floor muscles, perhaps start lying on your back or lying on your side. Now cue yourself in to the correct contraction
of those muscles I was teaching you about, in and around that anal area, in and around
the urethra. Try to get the correct technique. Try to lift and draw up inside that position.
You’re going to lift and squeeze inside. Lift and breathe and squeeze and hold. Keep lifting
and holding. Keep lifting and holding. Keep lifting and holding. And relax down slowly
and rest. Let’s go again. Strong contraction, lift and
squeeze, lift and breathe and squeeze. Lift. Lift. Lift…and slowly relax the pelvic floor
muscles back down, rest, and give yourself time to recover. Some men will find they can
do one or two contractions in a row. Some might find you can actually do multiple contractions
in a row. Ideally you try to get up to between eight to twelve repetitions, those strong
contractions in a row, lifting and lowering. Again, some men will find that they can only
contract their pelvic floor muscles for a couple of seconds in a row. What I want you
to try and do at home is as your strength improves, to try to contract your pelvic floor
muscles a little bit longer each time, so that you’re working up to eight to ten second
contractions each time you do it. Let’s just review that. You’re doing long
holds, slow lifts, and then lowering down slowly for up to eight to ten seconds and
you’re repeating that for eight to twelve times in a row if you can. Ideally, trying
to do twenty to thirty repetitions a day, and that is every day. So your tips are: lying on your side to start
so you’re not having to lift against gravity (lying on your side, lying on your back)
As you get better, progress to standing exercises. Also, as your technique improves, try to make
your contractions stronger. Voluntarily strong contractions are very important for strength
in those pelvic floor muscles. Well, I hope this information helps you strengthen
your pelvic floor muscles at home. To find the pelvic floor muscles, and to feel them,
and then to exercise them correctly. For more information on pelvic floor safe
exercises and pelvic floor strengthening, please visit us at PelvicExercises.com.au.
I’ll look forward to working with you again soon. Bye for now. We welcome your subscription and health-related
comments below.