Kegel exercises for men can help improve bladder control and possibly improve sexual performance.
1. Finding the right muscles: to identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These techniques use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
2. Benefits of Kegel exercises for men: many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions such as diabetes and an overactive bladder.
You might benefit from doing kegel exercises if you: have urinary or faecal incontinence, dribbling after urination — usually after you've left the toilet.
3. Maintain your focus: for best results, focus on tightening only your pelvic floor muscles. Be careful not to bend the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
List of all kegel exercises are as below:
1. One-two punch: squeeze that pelvic floor muscle as hard as you can, hold it for a beat or two, then relax fully. If it helps, combine the exercise with a deep breath in and a deep breath out while you concentrate on relaxing. Remember, a muscle is supposed to contract and relax.
2. Endurance test: squeezing, lifting your pelvis, and holding for a long time is your best bet for building endurance.
3. The hip shaker: stand up with your legs shoulder-width apart, put your hands on your hips, and pop your hips fro side to side.
4. The bridge: by simply adding an isolated kegel exercise to something like the bridge pose, you're strengthening your pelvic floor and your glutes.
5. The clamshell: complete the isolated kegel exercises while lifting one knee up and rotating it outward, once again strengthening all different types of muscles that play a role during sex.