Most of the time when people talk about the pelvic floor, they’re usually referring to women. Lack of pelvic floor muscles can cause all sorts of problems in women which include urinary incontinence and a slack vagina. Causes include age, the menopause and pregnancy. But, can the same be applied to men, too?
Believe it or not, yes it can! Men also have a pelvic floor and the problems arising for lack of pelvic tone can include incontinence and premature ejaculation. Kegel exercises can not only correct these difficulties but may also change the way his orgasm feels.
For maximum effect, the following exercises are best done between 5 to 10 minutes per session several times a day.
Locate your PC (pubococcygeus muscles) muscle by stopping the flow of urine whilst you are urinating. Do this several times to make sure that you have the correct muscle. Another way for men to locate this muscle is by inserting a finger into your anus and squeezing. If you’ve found the PC muscle then you should feel your finger being squeezed.
This is a basic exercise but can be done anywhere including the queue for a bus! Squeeze your PC muscle as hard as you can and hold them. To begin with squeeze and hold for a count of 3-5 seconds and release. Relax for 5 seconds and repeat. Squeeze and relax for as long as you can before you feel your muscle becoming tired.
As your PC muscle becomes stronger, try and do sets of repetitions. Start off with sets of 5 repetitions of squeeze, hold and release. Gradually build up the frequency of your exercises and how long you hold the squeeze for.
Eventually, you will be able to do Kegel Exercises whilst masturbating or sexual intercourse. Do them during foreplay, penetration or during orgasm to change the way you feel or respond sexually.
Kegel exercises are great because you can do them anywhere and anytime and nobody has to know that you’re strengthening your pelvic floor! Do them in a queue, the car, sitting at a desk, watching a film on T.V, during a meal or even sex.
As with all exercises, don’t over do it! Gradually build up the frequency and intensity of your exercises over time. If you feel pain or discomfort, then stop and rest, otherwise you could do more harm than good.
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