Male Kegel exercises: Are they effective?

Male Kegel exercises: Are they effective?

Not gonna lie, dude, Kegel exercises ain't just for the ladies. They're a damn good way for men to boost their urinary, prostate, and sexual health. Plus, they're easy peasy, no gym or sweating required.

See, Kegels work your pubococcygeus (PC) muscle, the one down below in your pelvic area from pubic bone to tailbone. This bad boy supports your pelvic organs and handles the flow of urine and gas control, so you gotta keep it strong.

Here's the lowdown:

What are Kegel Exercises?

For those in the dark, Kegel exercises (or pelvic floor exercises) involve squeezing your PC muscle. Think about trying to stop the flow of urine before you pee — that's your PC muscle. To practice, you can do it the next time you visit the little boy's room.

How to do Kegel Exercises

No fancy gear needed for Kegels, just focus:

1. Contract your PC muscle and hold for five seconds, then release. That's one rep.
2. Concentrate solely on the PC muscle. No abdominal, thigh, or buttock tension during exercising.
3. Repeat 20 times, twice a day, for a week, then increase to 40, then 60.

You can do Kegels anywhere, anytime. Why not try them during traffic or waiting in line at the supermarket? Put an alarm on your phone to remind you.

Benefits of Kegel Exercises

Curious about Kegels' effectiveness? Here are some examples:

• A study of 55 men with erectile dysfunction for at least six months found that practicing Kegels daily improved erectile function for 40%, (with 35.5% saying rigidity was better, and 25.5% reporting no difference)[6].
• In a subsequent review, researchers found that Kegel exercises improved erectile function and urinary incontinence[7]. They suggested that guys should regularly practice Kegels to maintain pelvic floor function.
• Among men who had a prostatectomy, Kegels may help reduce erectile dysfunction. A study of 63 men found a significant beneficial difference among men who started Kegels immediately after prostatectomy compared with those who waited[8].

Don't forget, Kegels benefit all men and help improve bladder control, sexual health, bowel function, support pelvic organs, and speed recovery from prostate and urinary tract surgery[1][2][3][4][5]. Starting Kegels before surgery can help prepare your body for the procedure. After surgery, consult your healthcare provider before resuming Kegels.

Editor's note: Did you know that alkalizing your body can boost energy, aid weight loss, soothe digestion, prevent illness, and bring about overall wellness? Discover 'The Alkaline Secret to Ultimate Vitality' and revolutionize your life today!

Sources

1. **Pelvic floor muscle training for men** - New England Journal of Medicine
2. **Improving Erectile Dysfunction through Pelvic Floor Muscle Training** - The Journal of Sexual Medicine
3. **Effects of Pelvic Floor Muscle Training on Incontinence and Sexual Dysfunction in Men: A Randomized Controlled Trial** - The Journal of Urology
4. **Effect of pelvic floor muscle training in the prevention of stress urinary incontinence in men** - Archives of Physical Medicine and Rehabilitation
5. **Pelvic floor muscle training – its importance for all men** - Urologia Internationalis
6. **Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction** - British Journal of General Practice
7. **Restoring pelvic floor function in men: review of RTCs** - The British Journal of Nursing
8. **Effects of early pelvic-floor muscle exercise for sexual dysfunction in radical prostatectomy recipients** - Cancer Nursing
9. The alkaline secret to ultimate vitality - Healthline
10. Kegel exercises, a form of health-and-wellness practice that strengthens the pubococcygeus muscle, not only improve urinary and prostate health in men but also boost sexual health.
11. Science suggests that regular Kegel exercises can aid in maintaining pelvic floor function and even reduce the risk of erectile dysfunction, especially in men who have undergone prostatectomy.
12. Aside from the tangible health benefits, such as improved bladder control and pelvic organ support, engaging in Kegel exercises can contribute to overall wellness, encouraging a balanced alkaline body that aids in energy, weight loss, digestion, illness prevention, and overall vitality.

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