As we age, our body too becomes weak day by day. The muscle tone falls sharply and we are faced with a variety of reasons to be embarrassed and concerned about. In men, loss of muscle strength in the pelvic area can lead to a number of inconveniences like reduced orgasmic pleasure, urinary incontinence, pain and inflammation of the prostate and premature ejaculation.
Whilst all these problems come as part and parcel of the ageing process, there is nothing that can stop us from reducing the discomfort and in some cases, reverse the effects as well through the use of proper exercise of the muscles. This is where kegel exercise comes into play. Kegel exercise help in strengthening the sphincter muscles and also help in the optimum functioning of organs in the pelvic region. Here are the steps to follow.
Steps For Kegel Exercises For Men
Identifying the Pubococcygeus Muscle for Kegel Exercise
This is the most important step before you start the kegel exercise. Locating the right muscles will help you target the right exercise regime and maximise the results as well. A simple step would help you identify the right muscle. Smear some lubricant into your anus and insert one finger inside. Now squeeze the muscle tight around your finger. The muscles you have used for tightening is the PC muscle that has to be used for kegel exercises.
The Kegel Exercise- Basic Step
The kegel exercise involves three basic steps; contraction of the muscles, holding and finally releasing of the muscles. First, you must find a comfortable and relaxed position which can be a sitting or a lying down position according to your convenience. The best thing with this exercise is that it can be done anywhere and anytime in whichever position you want it to be done. Now squeeze the PC muscle which you have identified.
When you squeeze, you will feel the tightening of the anus, the urinary tract, as the muscles move upward in a contracting motion. Hold the position for about 5 seconds and then release the muscles so that it goes back to its original state. Relax for a few minutes and do it again. You can do it in sets of ten for as many times as you can.
Advanced Kegel Steps for Better Results
Once you have become very comfortable with the basic steps and can hold for 5 seconds easily, you can move on to more challenging steps. Increase the time from 5 seconds to 10 seconds. This can be a gradual process where you increase the time frame, one second at a time until you can do ten second holds ten times. This can be repeated as often as you want with minimum three sets in a day.
Remember not to fatigue your muscles while you do these steps. It is also important to concentrate on tightening the PC muscle and not your buttocks, thighs or abdomen in the process. Regular kegel steps can help in strengthening your PC muscle in a couple of months maximum.