What are kegels?

Kegels aren’t just a fun-sounding word. They’re exercises that engage the muscles in your pelvic floor, and are usually associated with women. As women get older, they might try to strengthen their pelvic floor muscles through kegels, to help with things like bladder control or post-childbirth care.

However, kegels really aren’t exclusive to women, and they shouldn’t be, either. If you’re a man, incorporating kegels into your daily routine can boost your health in a number of ways, from improved erections, to lasting longer in bed, to increased bladder control and incontinence control as you get older. And the best thing is, they’re super easy to do.

Can kegels really help with Erectile Dysfunction Treatment?

A 2015 study of a set of 55 men, who were 20 years of age or older and had struggled with ED for at least six months, showed that those who did regular exercises to strengthen and fortify their pelvic floor muscles reported improvements in their sex life and erectile functioning..

So there’s real evidence to suggest that doing kegels to strengthen your pelvic floor muscles can help with ED. They definitely also help with bladder control, and apart from that, they can also help you manage concerns like PE, especially when you learn to condition and better control all those muscles that live in your pelvic area.

The short answer is, yes — if you’re concerned about your sexual performance and want an easy habit to incorporate into your life to better it, kegels are the thing for you.

Okay, but how do I do them?

What do we specifically mean when we say pelvic floor muscles? We’re talking about the muscles that live towards the bottom of your pelvis, such as the ones at the floor of your buttocks, the base of your spine, and near your genital area.

These pelvic floor muscles play a number of roles in your body. They’re the ones that you relax when you need to pee (or clench up when you can’t find a bathroom), relax or constrict to pass or not pass gas (depending on the circumstances, of course), and also use to control your bowel movements (well, duh).

They even play a role in your erections — they help to develop and maintain it Premature Ejaculation Treatment

The first step to doing kegels, therefore, is identifying your pelvic floor muscles. An easy way to do this is to pay attention while doing any of the above activities, and manipulating those muscles to gain control over them. For example, try stopping your flow next time whilst peeing, or clenching down with your pelvis. The muscles being engaged in those actions are your pelvic floor muscles.

Then comes the easy part — actually doing the kegels. All that consists of is clenching those muscles for between 3-8 counts, depending on how intense you want to go, and then relaxing for the same number of counts. Do 5-10 reps of this — if you prefer, you can start with shorter and less intense reps and build up to longer ones over a period of time.

Keep up with these exercises for a couple of months and you’ll notice a difference in your muscles, and probably even in your sex life. The best part of kegels is that they’re easy enough that you can do them whilst busy with other things, like while watching TV, cooking, working at your desk, or even in the shower. It’s that simple.