How to Do Kegels for Men?
Why for Men?
As you probably know by now, Kegel exercises, or Kegels, are exercises that you perform yourself to make your pelvic floor muscles strong. In case you are looking for more: What Are Kegel Exercises?
Here’s the detail, but Why Is a Weak Pelvic Floor a Major Problem? Essentially, it affects everything that happens down there.
On a basic biological level, it starts with intimate challenges every day: from straining to defecate (constipation) to experiencing a frequent need to pee. It can also go full nightmare very quickly: from urine dribbles after peeing or straight incontinence, to fecal leakage. Just to clarify, fecal leakage means shitting your pants uncontrollably every day. Our thoughts go to all affected by these conditions. It’s a real nightmare for all, and unfortunately, creates a lot self-confidence issues. We hope that our blog and advocacy for kegel exercises for men, which is more sexually focused, can also serve those suffering from those ailments. We whish these people could know how many people are affected, and that, despite the taboo of speaking about it in our society, these ailments can be reversed or at least very much improved with Kegel exercises.
Not let’s talk about sexuality. Pretty much a nightmare here for guys too. Mainly, erectile disfunction or premature ejaculation, or both! ED and PE are affecting more and more men, and more and more young. 2 big reasons in our opinion: sitting and porn. We’ll discuss that issue at greater length in our next post, but beyond the psychological impact of porn, what were are most concerned with here is the fact that you are beating your stick for hours sitting down with 0 pelvic engagement. If having sex was like playing basketball, porn would be like going to eating contests frequently and hoping to get drafted by the NBA. It doesn’t work!
So how do you do kegel exercises for men?
Basic Kegels: Hold your pee and hold your fart!
The basic instruction is to essentially contract your pelvic floor muscles. However, if you’ve never done kegels, chances are that you’ve never even really focused on those muscles and so you can’t really feel them. So how do you learn what it feels to contract your pelvic floor muscles?
A lot of guidance on the internet speaks about imagining that you are stopping to pee mid-stream. The muscles that you use to stop peeing are the same that you use to hold your pee when you really have to go. That’s a good place to start, but there are other areas to focus on as well since there are several pelvic floor muscles: A Minimalist Guide to the Male Anatomy.
So what else? Another one we really like here at KegelHard is to imagine that you have to shit but can’t go now, or that you have a massive fart to hold. Essentially, that sucking of the fart is the sensation you want to focus on to activate your pelvic floor muscles. Stopping the pee works out the front, stopping the fart works out the back.
These are your basic ways of activating your pelvic floor muscles. Once you understand the sensations involved, do contractions or long holds (like planking) for a few minutes every day. The beauty of kegels is that they can be done anywhere anytime. Just make sure you don’t have that weird focused look on your face in your next business meeting!
2 other mental tricks we like here once you mastered the hold your pee and hold your fart ones. The first is raising your scrotum (balls). When you cough, your balls go up. Turns out, you can also lift them with kegels. The idea here is again one of sucking in the balls into your stomach. The second, is to fill that you are lifting your penis up and trying to make it hard.
In all instances, and as you build more strength, you should actually see the base your penis moving up and down (very slightly) as you contract with kegel exercises.
Reverse Kegels: Relax…Pee, Fart, and Stretch!
Weak pelvic muscles are a big problem. Kegel exercises will strengthen them. However, there are also some who suffer from hypertonic pelvic floor muscles. Essentially, the muscles are always in a contracted state, which can also lead to erectile dysfunction and premature ejaculation.
However, we feel that this problem can be fixed faster than weak muscles, who will require some time to train (results are already noticeable after 2 weeks of kegels, 4 to 6 months to see impressive results). Here, we believe that relaxation is key. Much like you can spend the entire day with a frown face if you are stressed. Not scientific, but we believe stress is the number one cause there. Stress to the body means danger is near, and so the pelvic floor organs are brought in in a fight or flight response.
As such, what people refer to as reverse kegels is a relaxation of the pelvic floor muscles. Beyond noticing how contracted your pelvic muscles are and relaxing them (just like letting down your shoulders when you realize you’ve been carrying them ear-high all day from stress). If just thinking about relaxing doesn’t help, first do kegel exercises so that your awareness and ability to move those muscles is strengthened. But more practically, it is the inverse of kegels. That is, try to force pee out or a fart out to understand how it feels to relax these muscles.
By the way, trying to pee as you get close to climaxing will help delay your ejaculation and even maybe, one day, control it 100%! ;)