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Strengthen and support your pelvic floor with these simple exercises
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If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health. [1] X Research source Before you begin practicing the exercises regularly, you must learn how to do them correctly. If you are unsure, then contact your doctor. Like any exercise, start out slowly and gradually increase your stamina over time.
Steps
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Stop urination mid-flow. While you are urinating, attempt to stop and start your urine stream. The muscles you use to do this are your pelvic floor muscles. These are the muscles you are trying to target. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- This method should only be used to find your pelvic floor muscles. It is recommended that you do not stop and start your urine flow regularly as this may cause a urinary tract infection.
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Squeeze your anus muscles. Contract the anus muscles you normally use to prevent yourself from passing gas, or to hold in a bowel movement. These muscles are your pelvic floor muscles. To perform the exercise correctly, contract and release your anus muscles repeatedly. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- You know you are performing the exercise correctly when you feel a lifting or pulling sensation on your anus.
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Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of any other muscles. Do this exercise repeatedly in front of the mirror. [4] X Research source
- If you notice yourself tightening your buttocks, thigh or abdominal muscles, then stop the exercise and try again.
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Contact your doctor. Do this if you are having trouble targeting your pelvic floor muscles. Your doctor will be able to work with you and give you techniques to target these muscles. In some cases, doctors may use a technique called biofeedback training to help their patients isolate their pelvic floor muscles. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Biofeedback training involves inserting a small probe in your rectum as you attempt to contract your pelvic floor muscles. This helps the doctor see which muscles you are using and how to target the correct ones. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Do the exercises while lying down. Lie down on a mat or your bed. Contract and hold your pelvic floor muscles for five seconds. Do this without contracting your buttocks, abdomen or thigh muscles. Then relax them for five seconds and repeat the exercise. [7] X Research source
- Because it is easier to do Kegel exercises while lying down, start out by doing them this way first if you are a beginner.
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Practice them while sitting up or standing. Do this once you have perfected the movement while lying down. Sit up straight in a chair or stand in front of a mirror. Contract and hold your pelvic floor muscles for five seconds. Then relax them for five seconds and repeat the exercise. [8] X Research source
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Do the exercises during routine tasks. Each time you do a routine task, such as shaving, brushing your teeth , or sitting at your desk, practice contracting and relaxing your pelvic floor muscles. You can also do these exercises while reading or watching TV, for example. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Start with five reps. When you first start doing the exercises, start out slowly by doing only five reps at a time. Do a set of five reps twice a day; for example, in the morning and at night. Do this every day. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Remember to breathe while you are performing the exercises. If you are having trouble synchronizing your breathing with the exercises, then count to five as you contract and hold your muscles.
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Add five more reps and a set. Do this after a week. So, on your second week, do a set of ten reps three times per day. You can do them in the morning, during your lunch break, and before you go to bed. Do this five to seven times per week. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- For example, contract and hold your pelvic floor muscles for five seconds and then relax them for five seconds. Do this ten times, three times per day.
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Have an end goal of 20 reps. Eventually you should work up to a set of 20 reps three to four times a day, i.e., 60 to 80 individual exercises per day. Do this by adding five new reps and a set each week until you reach your end goal. [12] X Research source
- Try doing a third while lying down, a third while sitting and a third while standing up.
- Depending on your pace, it takes about six weeks or more to strengthen your pelvic floor muscles.
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Sample Exercises and Routine
Community Q&A
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QuestionCan it solve erectile dysfunction?Tom De BackerTop AnswererErectile dysfunction can be caused by any number of things, so don't get your hopes up that simply doing Kegels will solve your issue. It certainly will help, but there's no guarantee that it will magically go away. See a doctor when in doubt.
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QuestionDo Kegel exercises increase sexual stamina?Tom De BackerTop AnswererYes, but only slightly. It gives you more control over your pelvic muscles, but nothing can stop the onrush of ejaculation after the point of no return.
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QuestionI'm a man, and cant locate my pelvic floor muscles. Any help?Tom De BackerTop AnswererNext time you go to the toilet, try to stop the flow of urine, or the evacuation of feces. The muscles you use to do that are the muscles in your pelvic floor. You can also pretend to do that right now.
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References
- ↑ https://www.uclahealth.org/medical-services/urology/prostate-cancer/patient-resources/educational-materials/kegel-exercises-men
- ↑ https://my.clevelandclinic.org/health/diseases/17596-urinary-incontinence
- ↑ https://my.clevelandclinic.org/health/diseases/17596-urinary-incontinence
- ↑ https://www.uclahealth.org/medical-services/urology/prostate-cancer/patient-resources/educational-materials/kegel-exercises-men
- ↑ https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction
- ↑ https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction
- ↑ https://www.mountsinai.org/health-library/selfcare-instructions/kegel-exercises-self-care
- ↑ https://www.mountsinai.org/health-library/selfcare-instructions/kegel-exercises-self-care
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
- ↑ https://www.helpguide.org/harvard/whats-the-best-exercise-plan-for-me.htm
- ↑ https://www.helpguide.org/harvard/whats-the-best-exercise-plan-for-me.htm
- ↑ https://kidshealth.org/en/parents/strength-training.html
- ↑ https://www.youtube.com/watch?v=AAs0LWXASDs
- ↑ https://www.youtube.com/watch?v=AAs0LWXASDs
About This Article
Article Summary
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To do Kegel exercises as a man, start by trying to stop urinating mid-flow so you can feel your pelvic floor muscles. You should also try to contract your anus muscles, as if you’re holding in gas or bowel movements. Once you know what your pelvic floor muscles feel like, practice contracting them, holding them for 5 seconds, and then releasing them. When you first start practicing, do the exercises lying down, since this will make it easier. After you’ve got the hang of the exercise, you can do it sitting or standing too. At first, practice contracting your pelvic floor muscles for 5 reps twice a day, such as in the morning and at night. Then, after a week, increase your exercise to 10 reps 3 times a day. Keep adding 5 reps and a set each week until you’re doing 20 reps 3 or 4 times a day. For more tips from our Personal Trainer co-author, including how to incorporate Kegel exercises into your daily routine, read on!
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