Top 5 Amazing Benefits of Kegel Exercises for Men Sexually (Don't Miss!)
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Looking for a way to boost your sexual performance without pills, or other complicated routines? Then try Kegel exercises which are easy and effective methods that can dramatically improve your sexual health.
Whether you want to last longer, strengthen erections, or experience more intense orgasms, Kegels offers an all-natural solution that takes just minutes a day. Once thought to only benefit women, these exercises are a powerful tool for men too, with the science to back it up. Ready to take your performance to the next level? Let’s dive in.
What Are Kegel Exercises?
Kegel exercises focus on strengthening the pelvic floor muscles—specifically, the pubococcygeus (PC) muscle. This muscle stretches from the tailbone to the pubic bone, supporting the bladder and rectum and playing a crucial role in sexual function. In men, a strong pelvic floor directly impacts the ability to control urination, maintain erections, and delay ejaculation.
Just like any other muscle in the body, the pelvic floor can weaken over time due to aging, obesity, surgery, or even inactivity. However, regular Kegel exercises help reverse this by improving muscle tone, strength, and control.
Here are the Kegel exercises that help improve men's sexual performance:
- Basic Kegels: Contract and hold the pelvic floor muscles for 3-5 seconds, then relax. Repeat 10-15 times.
- Quick Kegels: Rapidly contract and release the pelvic floor muscles for 10-20 repetitions.
- Elevator Kegels: Gradually tighten the pelvic floor muscles in stages, holding at each level before fully relaxing.
- Kegel Pulses: Perform quick pulses by contracting and releasing the muscles in a rhythmic, controlled manner.
- Reverse Kegels: Focus on gently pushing or releasing the pelvic floor muscles instead of contracting.
Including these exercises can significantly improve your sexual health. Now let’s see the benefits of kegel exercises.
Sexual Benefits of Kegel Exercises for Men
1. Better Control Over Ejaculation
Premature ejaculation (PE) is one of the most common sexual issues men face. It can lead to frustration, anxiety, and dissatisfaction in sexual relationships. Kegel exercises are proven to help men gain greater control over ejaculation by strengthening the pelvic floor muscles responsible for controlling the timing of ejaculation.
A study published in the journal Therapeutic Advances in Urology found that men who practiced Kegel exercises experienced a significant delay in ejaculation. After 12 weeks of daily pelvic floor training, over 80% of men in the study reported greater control and satisfaction in their sexual experiences.
By improving muscle strength and endurance, Kegels gives men the ability to manage the timing of ejaculation more effectively, which can lead to longer and more enjoyable sexual encounters for both partners.
2. Enhanced Erection Quality
Another critical area where Kegel exercises prove beneficial is erection quality. Weak pelvic floor muscles can lead to poor blood flow to the penis, making it difficult to achieve or maintain a firm erection. Kegels improve the strength and tone of these muscles, allowing for better circulation and, consequently, stronger erections.
For men looking to improve their sexual performance or address issues related to ED, Kegels offers a natural and effective solution without the need for medications or invasive treatments.
A Study in 2019 on Pelvic Floor Muscle Training and Erectile Dysfunction discusses how pelvic floor muscle training can improve erectile function in men with erectile dysfunction.
3. Increased Sexual Stamina
Sexual stamina isn’t just about lasting longer, it’s also about maintaining energy and control throughout the entire sexual experience. By strengthening the pelvic floor muscles, men can delay fatigue during intercourse and enjoy longer-lasting encounters.
Kegel exercises improve muscle tone and endurance, which directly affects stamina during sex. With stronger pelvic muscles, men can prolong sexual activity and maintain better control over their physical responses, ensuring a more pleasurable experience for both partners.
A review by Cohen et al. in Sexual Medicine Reviews examines how pelvic floor exercises can improve conditions like premature ejaculation and erectile dysfunction through muscle strengthening and improved blood flow.
[ Also Read: How to Increase Your Sexual Stamina and Performance in Men Naturally? ]
4. More Intense Orgasms
Kegel exercises not only help with erection quality and stamina, but they can also lead to more intense and satisfying orgasms. This is because the pelvic floor muscles contract during orgasm, and the stronger these muscles are, the more powerful those contractions can become.
Many men who regularly practise Kegels report heightened sensations during the climax. Stronger pelvic muscles can lead to multiple and longer-lasting orgasms in men a benefit that enhances overall sexual satisfaction.
A study on the Effect on Sexual Function (2021) indicates that strengthening pelvic floor muscles can lead to increased sexual pleasure and more intense orgasms.
5. Prevention of Erectile Dysfunction and Urinary Incontinence
Erectile dysfunction and urinary incontinence often go hand in hand. As men age, weakened pelvic floor muscles can lead to both poor bladder control and difficulties in achieving erections. Studies show that pelvic floor muscle training can help alleviate these problems.
A study published in the British Journal of General Practice demonstrated that pelvic floor exercises can significantly improve erectile dysfunction in men. Out of 55 men with erectile dysfunction, 40% regained normal erectile function after 3 months of regular Kegel exercises, while an additional 35.5% reported improved function.
How to Perform Kegel Exercises Correctly?
If you’re ready to start including Kegel exercises into your daily routine, it’s important to first understand how to perform them correctly.
1. Identify Your Pelvic Floor Muscles
The easiest way to locate your pelvic floor muscles is to try and stop your urine mid-flow. The muscles you use to do this are the ones you’ll be working on during Kegel exercises. Another way to identify these muscles is by tightening the same muscles you would use to prevent passing gas.
2. Perform the Exercise
Once you've identified the correct muscles, follow these steps:
- Contract your pelvic floor muscles for 3 to 5 seconds.
- Relax the muscles for 3 to 5 seconds.
- Repeat the process 10-15 times per session.
Try to perform at least 3 sets per day. As your muscles strengthen, you can gradually increase the length of each contraction and the number of repetitions.
3. Avoid Common Mistakes
It’s important to make sure you're targeting the right muscles during Kegel exercises. Avoid using your abdominal, thigh, or buttock muscles during contractions. Focus on isolating the pelvic floor muscles to maximize the benefits. Additionally, be sure to breathe normally throughout the exercises, as holding your breath can make the workout less effective.
How Long Does It Take to See Results?
Kegel exercises, like any form of physical training, require consistency to see noticeable results. Most men begin to experience improvements in their sexual performance after 3 to 6 weeks of regular practice. However, some men may take longer depending on their initial muscle strength and how frequently they perform the exercises.
Sticking to a daily routine is key to achieving lasting benefits. Once you include Kegels into your lifestyle, the improvements to your sexual health can be maintained long-term.
Conclusion:
Kegel exercises are an easy yet powerful way to enhance male sexual health. By strengthening your pelvic floor muscles, you can improve erectile function, delay ejaculation, and boost stamina—all with minimal effort and no special equipment. Including these exercises in your daily routine can lead to noticeable improvements in your sexual confidence and performance in just a few weeks.
If you’ve tried various solutions without seeing results or want an instant boost, consider Perform-Max Capsules from ForMen. These capsules help you get improve your performance, enhance stamina, and improve your desire and libido. Simply take 2 capsules per day after a meal with a glass of milk or water, preferably in the morning and evening. Experience the difference and unlock your full potential!
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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.
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