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Kegel Exercises to Strengthen Men’s Pelvic Muscles
We all need to exercise to maintain a healthy life style. However one group of muscles is often over looked in our daily routine. And these exercises can be done absolutely anywhere or anytime while you are awake. This group of muscles is your pelvis muscles, and the method of exercise is called Kegel.

Your pelvic muscles help support your pelvic organs. These muscles are between your pelvic bones, or your hip bones. These muscles help hold your bladder and rectum; these are where your urine and feces is held. These muscles can become weak if not exercised, or if you’re overweight, or have had prostate surgery. But one of the biggest culprits is age. When these muscles become weak, you can have trouble holding your urine, or your bowel movements. The most common problem with weak pelvic muscles are when you strain from work or weight lifting, or coughing and sneezing, which can let out a little urine.

Check out our article on the Super Kegel Exercise tool which helps in doing kegels correctly

The other thing that having strong pelvic muscles helps with is erections and orgasms. When training these muscles with the Kegel exercise technique, you will feel all the muscles from your anus to the tip of your penis flex. With an erection, you can actually make your erection harder by flexing it like you do in the Kegel exercise. Then when you orgasm, all those muscles you have strengthened will explode causing a very powerful orgasm.

Kegel Exercises Can Help Men With Erectile Dysfunction
It has been reported by many men that these exercises help men with ED (erectile dysfunction) too, which allows them to depend lees on medications like Viagra, Cialis or Levitra. ED is often caused by lack of blood flow to the genital region. Exercising any muscle increases blood flow to the muscle being exercised, so you will increase blood flow to this region which may help many of you out there. How about that for an incentive to do these Kegel exercises! And remember, these can be done anywhere, anytime.

Some men may find it difficult to pinpoint these muscles at first. The best way to actually figure out which ones are correct is by sitting on or standing in front of the toilet to urinate, while urinating, stop the flow several times to feel which muscles they are. Also, tighten your anus like you are trying to stop a bowel movement. You can insert the tip of your finger into your anus while lying down to feel it tighten around your finger to make sure you have it right.

Once you have found the right muscles, only do it while not going to the bathroom. These preliminary tests should be done first as many men end up using their abdominal, back, or leg muscles. This is incorrect and will not benefit you at all.

There are two steps in the Kegel exercises, slow and quick contractions. These exercises can be done while you are sitting, standing, or lying down, and in the bath. So really, they can be done at any waking moment. Imagine, sitting at work and exercising. Motorcyclist’s can do them riding as well. Some men have said it helps from getting a sore butt. Make sure you don’t have to urinate before starting.

Watch a Video on How to Do Kegels

Now remember, like any exercise, it may not be easy at first, and you only may feel the anus tighten but nothing else. Keep working them, it will come along.

First, start with the slow contractions.
Contract you anus muscles (butt hole) as if you’re holding back gas, and also urine (this may take practice going from the anus to the penis) and hold it for ten seconds. Slowly release the muscles, when you start getting good, release from the penis first and work opposite on the contraction. Repeat the cycle 10 times. Once this becomes easy, double it, and so on.

Once you have completed the slow contractions, now do 5 to 10 quick and strong ones. Again, practice makes perfect. Remember to keep your back, abdominal, and leg muscles relaxed. Many men may not be able to keep the contraction for 10 seconds, so do what you can. You will notice a small difference within days.

Try to do these exercises regularly
3 times a day if you can. Remember, you can do them almost anywhere. So set an alarm, your iPhone or smart phone can remind you, so can your computer you are working on can be set to remind you. Keep a diary, anything, just try and remember to do them. There should be no excuses not to do them. I’m doing them writing you this article.

To notice a significant difference to your muscles for bladder control can take 3 to six months, but may improve in as less than 4-6 weeks. Once you learned how to contract those muscles doing the Kegel exercise, remember to do them while coughing or sneezing, as this will prevent leakage earlier on until the muscles are strong enough to do it on their own.

You can also talk with your care giver or physical therapist to make sure you are doing it right if you are still unsure. They may have a biofeedback device that uses sensors placed on your abdomen and rectal area to measure if you are using the right muscles. It can also measure your strength. Go back 3 months later and have the test again to measure your improvement.

There is also an electrical stimulation machine that can send an electrical pulse or current to contract the muscles for you. This is usually not required as the exercise on your own is so simple, that having the machine hooked up is actually more work and time consuming, so do it on your own if at all possible.