The Ultimate Guide to Kegel Exercise Pictures for Men: A Step-by-Step Tutorial

Have you ever heard of Kegel exercises? Well, if you are a man, then you are in the right place. Kegel exercises are not only for women but also effective for men. These exercises help to strengthen the pelvic floor muscles, improve sexual function, prevent erectile dysfunction and improve bladder control. This article provides step-by-step instructions on how to perform Kegel exercises, backed up with images for a better understanding.

What are Kegel Exercises?

Kegel exercises are pelvic floor muscle training techniques that involve repeatedly contracting and relaxing the muscles that form the pelvic floor. These exercises are named after Dr. Arnold Kegel, who introduced them in the late 1940s. Kegel exercises for men primarily target the bulbocavernosus, pubococcygeus, and transverse perineal muscles.

Step-by-Step Guide to Kegel Exercises for Men

Performing Kegel exercises is not rocket science; it’s easy and convenient to add to your daily routine. Here’s a step-by-step guide:

Step 1: Identify the Pelvic Floor Muscles

Knowing the right pelvic muscles to exercise is crucial. To identify the pelvic floor muscles, try to stop and start the flow of urine while urinating. Another way is to try to squeeze the muscle that you would use to hold in gas. Once you have identified your pelvic floor muscles, you can start to exercise them.

Step 2: Relax Your Pelvic Floor Muscles

Before you begin Kegel exercises, relax your pelvic floor muscles. Sit or lie down and take a few deep breaths. Focus on relaxing your body, including your thigh, buttock, and abdominal muscles.

Step 3: Contract Your Pelvic Floor Muscles

Now it’s time to exercise. Contract your pelvic floor muscles for three to five seconds, then relax for three to five seconds. Repeat this cycle ten times per set.

Step 4: Repeat

Repeat this exercise cycle two more times, giving you a total of thirty contractions. Take a minute or two break between each set.

Tips for Successful Kegel Exercises

Here are some essential tips to keep in mind for successful Kegel exercises:

– Consistency is key. Perform these exercises regularly to see a difference.
– Don’t hold your breath while doing Kegels. Focus on breathing rhythmically.
– Avoid clenching your buttock, thigh or abdominal muscles.
– Do not practice the Kegel exercises while urinating as they can interrupt the bladder empting process, causing bladder or urinary tract infections.

Conclusion

Kegel exercises, when done correctly and consistently, provide numerous health benefits for men. In addition to improving bladder and bowel control, they help enhance sexual function and reduce the risk of erectile dysfunction. Remember to take your time, identify your pelvic floor muscles, and practice contraction and relaxation. Stay consistent and stick to the routine, and you’ll be on your way to stronger pelvic floor muscles in no time.