Question: I hear about kegels for women all the time, but what about men? Can kegels benefit men too?
Expert Answer: Absolutely! Kegels are an important part of a woman’s workout routine to prevent or manage bladder leaks, but they are just as important for men. In men, kegels can help with fecal incontinence, overactive bladder, urinary retention, erectile functioning and even orgasms. Interested in seeing the benefits for yourself? Here’s how to do them:
How To Do Kegels For Men
There are two types of kegel exercises that you can do to strengthen and tone your pelvic floor muscles.
Long Contractions work on the supportive strength of the muscles. To perform a long kegel contraction, tighten your pelvic muscles and hold for 5 seconds. This may be difficult at first – don’t worry if you can’t hold the contraction for the full five seconds. With practice you’ll be able to work up to this.
Overtime, work your way up to 10 seconds per contraction. Be sure to rest for 10 seconds in between each contraction – knowing how to relax your muscle is as important as the contraction.
Short contractions work the fast twitch muscles that work quickly to stop the flow of urine and prevent leaks. To perform a short contraction, tighten your muscles quickly, then release, and repeat.
When Should I Perform Them?
Like any muscle, you don’t want to do too much too soon. Aim for 5 reps of both short and long contractions, 3x per day on your first day. As you gain more confidence and strength, work your way up to 10 reps, 3x per day of each.
Continue practicing kegels and you should see improvements in 3-6 months. And, if you find that you need some help with kegels, talk to your doctor or physical therapist. They will be able to provide you with more personal instruction, which may include biofeedback therapy.