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31 Answers To Questions You’re Afraid To Ask About Kegel Exercises For Men
Ever feel like you’re bombarded with ads and videos about erectile dysfunction medications?
Do you see incontinence pads for men and wonder what they’re all about?
If you’re not experiencing any sexual or health issues below your belly button and above your knees, that’s great, and Kegel exercises may help keep it that way.
And if you are worried about erections or the occasional dribble that happens with a good belly laugh, you’re in luck too.
Meet the Kegel exercise.
Kegel exercises are quite popular with women, but men can and should do them too, to help strengthen your muscles and tone up.
1. After we hit 30, men lose 3 to 5% of muscle per decade for a total muscle loss of 30% in our lifetime.
That’s the bad news.
The good news is, we can work to preserve our muscle mass by doing the workouts, being dedicated and having a plan!
Now while it may be referred to as the “love muscle,” your penis isn’t actually a muscle at all.
It’s a kind of sponge with two cylinder-shaped chambers that fill with blood when you’re sexually aroused.
When the swelling happens, your pelvic floor muscles close off the veins that allow the blood to flow out, until your erection goes down.
And you can work out your pelvic floor muscles!
Age isn’t the only culprit for weakened pelvic floor muscles.
2. For men, the reasons for weakened pelvic floor muscles also includes straining on the toilet, asthma, bronchitis or a chronic cough, heavy lifting, high impact exercise, and obesity.
For women, a common culprit is pregnancy and childbirth.
What Are Pelvic Floor Muscles?
3. There are actually three pelvic muscles.
The first is your bladder which is shaped like a balloon and holds your urine.
The second is a pair of sphincter muscles, one from your bladder and one from your anus.
And, finally, there’s the PC muscle, also known as the pubococcygeus that supports your bladder and rectum.
Your PC muscle is like of like a trampoline that runs from the front, your pubic bone, to your back, your tailbone and from side to side via the sitting bones.
Typically this muscles is pretty firm and thick.
And as mentioned above, there are two holes in the muscles to keep your urethra, tube travels the length of the penis, and anus shut.
That’s a good thing because it’s nice to have control over when you pee, poop, and fart.
Who Was Dr. Kegel?
4. As I mentioned, you may know about Kegel exercises as they relate to women and that’s because it was Dr. Arnold Kegel, an American gynecologist, who realized that after childbirth, women’s pelvic floor muscles were weakened.
Through observation and research, he found that women could exercise their PC muscles like any other muscle in their body and called the PC muscles the most versatile in the human body.
Kegel exercises relieve symptoms from urinary incontinence, but the exciting, unexpected side effect was that women were regularly achieving orgasms more easily, more frequently, and more intensely.
What Are The Medical Benefits Of Kegel Exercises For Men?
5. Urinary incontinence is likely to happen when you get up for a sitting, are laughing or coughing, or during a workout.
It can also happen after you pee, which is known as dribbling.
The leakage happens because the sphincter muscles of the bladder are weakened, which causes the dribbling.
Kegel exercises can help build stronger muscles in your pelvic floor and increase the strength and muscle tone.
6. Anal incontinence is just like urinary incontinence, but in addition to having better control over your bowel movements, poo, it can also help with controlling your gas too.
7. An overactive bladder is the urgent and frequent feeling of having to pee.
An overactive bladder can be caused by an enlarged prostate, when this happens, the prostate puts pressure on the urethra, being obese, which can put pressure on the bladder and the muscles just getting weaker as you age.
Doing Kegel exercises can train and make your pelvic floor muscles stronger to help control urination.
8. A healthy prostate is a good thing, and anything that is good for your heart health is good for prostate health since there are circulatory benefits of Kegel exercises they may have positive effects on the prostate.
What Are The Sexual Benefits Of Kegel Exercise For Men?
While health benefits are great, it’s the sexual benefits that usually get men interested in doing Kegel exercises.
Kegel exercises may help with maintaining erections, prolonging ejaculation, assisting in relaxation for anal sex and intensifying orgasms.
9. Erectile dysfunction (ED) is typically self-diagnosed and probably often mis-self-diagnosed.
As we age, our penis doesn’t behave the way it did at 18.
Erections may take longer to arrive, may not last as long, or might be there one moment and gone the next.
One way to help is doing Kegel exercises since pelvic floor muscles trap blood inside the penis, and that helps to keep your erection.
A study published in BJU International, formerly known as the British Journal of Urology, concluded: “that pelvic floor exercises should be considered as a first-line approach for men seeking long-term resolution of their erectile dysfunction.”
10. Premature ejaculation (PE) is different from ED in that it’s not about getting or maintaining an erection, but rather preventing persistent or recurrent ejaculation before you want to.
It’s also the most common male sexual disorder.
Researchers found that 82% of men who did Kegel exercises experienced improvement.
11. Relaxation for anal sex is another benefit to Kegel exercises.
Anal play isn’t limited to gay and bisexual men, a study in 2008 found that of 1,478 self-identified heterosexual men:
- 18% reported a history of insertive anal intercourse
- 15% said they’d received analingus
- 24% had received anal fingering
By doing Kegel exercises you’re learning to purposely tense your anus, and that means you’ll learn how to purposely relax it.
12. Kegel exercises can also make your orgasms more intense.
This happens because you may be able to hold your erection for longer, shoot further, and achieve multiple orgasms during sex.
How Can Men Perform Kegel Exercises?
13. The first thing is to find the right muscles.
It’s important that you make the time to make sure you’re doing the exercises correctly, and you’re exercising the right muscles.
Otherwise, you’re just wasting time and won’t see results.
Be patient, this is new, so it may take a few times to find your pelvic floor muscles.
14. Next time you’re standing at a urinal or toilet, try to stop then start your urine stream.
Do this two or three times.
15. Alternatively, you can lie down, use some personal lubrication and insert one finger into your rectum and contract your muscles around it.
Now that you know where your pelvic floor muscles are, it’s time to perfect your technique.
A Kegel exercise goes like this, tighten and hold your pelvic floor muscles for five seconds and then relax.
That’s one Kegel exercise!
16. There are two things to keep in mind when doing your Kegel exercises; number one is concentrating and number two is compliance.
17. The 4-3-2 method of Kegel exercises divides the exercises into portions that can be done without counting so you don’t have to concentrate so hard and it’s easier to be compliant.
The normal standard is 12 contractions per day, 10 seconds apart, each lasting 10 seconds.
- Counting the number of contractions
- Counting the number of seconds in each contraction
- Counting how long each contraction should last
- That’s a lot of counting.
With the 4-3-2 method, you’ll break it down into groups so that it all becomes low effort and error free!
In order to create a new habit, you’ll have to start a routine, so decide when you want to make this new habit.
We’ll start with four sets of exercises which can be one as one unit or broken into two.
Maybe it’s all done before breakfast or after dinner, or you break it down to one set before breakfast and your second set after dinner.
It’s really up to you, just pick something you can stick with and stick with it!
Your set will be three contractions, each lasting 10-seconds with a 10-second break between contractions.
We usually breathe about 10 breaths per minute, so two breaths are one contraction.
So when you contract for two breaths, then relax for two breaths, and repeat the sequence one more time, you’ll have one set completed.
Then pause as long as you’d like and do another set and then again, and again for a total of four sets.
Or do two and then do another two later in the day.
What you don’t want to do is hold your breath, push down, or tighten your stomach, buttocks, or thigh muscles.
And even though you’re not focused on counting with the 4-3-2 method, do maintain your focus!
18. You should plan to do four sets of Kegel exercises each day.
If it’s too much to start off with, don’t worry because the focus should be on doing it correctly so that you make your pelvic floor muscles stronger, than doing more exercises that don’t have the correct form.
As you get more comfortable, then add more Kegel exercises.
And remember, if you’re starting to feel tense or sore during or after doing Kegel exercises, then just like any other muscle group, take some time off to let them recover.
19. The best part of doing Kegel exercises is that you can do them anytime you feel like doing them.
And no one will know that you’re doing them.
Plus, you don’t need any special equipment to do Kegel exercises, although we will talk about some things you can purchase if you desire.
20. Since Kegel exercises benefit both men and women, you don’t have to make it a private workout – think about getting your partner involved with you.
Try adding it to your foreplay or intercourse to thrill both you and you your partner.
21. Be patient; it can take up to six weeks, maybe longer to strengthen your pelvic floor muscles.
The best time to start doing Kegel exercises is now because the moment you start, you’ll get better at doing them and you’ll strengthen your pelvic floor muscles.
Remember, your pelvic floor is just like any other muscle in your body, and muscles require regular exercise and time to build strength.
Equipment For Your Equipment
As mentioned above, no special equipment is needed to do Kegel exercises, but there are products on the market that you can check out.
22. They include the Private Gym, the Kegel Pad, and the Male Kegel Exerciser.
23. And there are apps as well like the XiiB – Kegel Exercises For Men, the Kegel Trainer, and Stamena – Longer lasting sex kegel trainer for men.
Advanced Kegel Exercises
If you’ve been doing Kegel exercises or you’re wondering what next steps are then advanced Kegel exercises may be for you.
They include the Deep Flex, the Weighted Exercise, and the Rhythmic Exercise.
24. The Deep Flex isn’t about doing more Kegel exercises; it’s about the intensity of the exercise.
Your typical Kegel exercise is a strong enough of a flex that it stops urine flow.
For the Deep Flex, try squeezing as much as you can, focusing on your intensity.
It may be easier to do the Deep Flex on your back with a slight tilt of your pelvis towards the ceiling.
It’s going to be more difficult, so give yourself some time and work up to your four sets.
25. The Weighted Exercise doesn’t use dumbbells!
But you will need an erection for this one because you’ll place a sock or a washcloth on your penis while you flex your pelvic floor muscles.
This will give your penis a rise and a fall.
If you want to add a little more weight, make the sock or washcloth damp or wet.
But don’t get all macho and try anything heavier.
26. The Rhythmic Exercise involves music and flexing to it.
Consider it a penis dance (NSFW)
Choose a song that mixes up the tempo, so you get some breaks in there or take several seconds when you feel your muscles getting fatigued.
Your only limit with Rhythmic Exercise is your music collection!
Is It Possible To Overtrain?
27. As with any exercise, it’s totally possible to overtrain.
But remember, your penis is not a muscle, so you don’t have to necessarily worry about straining it.
It’s those pelvic muscles that you might strain.
In fact, excessive training may cause a weakening of your pelvic floor muscles.
When You Should Talk To Your Doctor
It’s important to have a good relationship with your primary doctor, and this is even more important if you have the following conditions.
28. If you wear a catheter, a thin rubber tube to drain urine from your bladder out through your penis, do not do Kegel exercises while you have a catheter in your penis.
When catheters are removed, they sometimes cause some urine leakage, incontinence.
It may happen when you stand up, or sneeze, cough or laugh, or when you lift something.
Ask your doctor if it’s ok to do Kegel exercises once the catheter has been removed from your penis.
And you may need to use incontinence pads too, but Kegel exercises may help you get back that control over your urine flow.
29. Peyronie’s disease happens when you develop fibrous scar tissue inside your penis, and that makes your penis curved and causes painful erections.
Many men who have Peyronie’s Disease experience erectile dysfunction, and Kegel exercises might be beneficial.
30. If you’ve had your prostate gland removed, doing Kegel exercises may help you in restoring your continence.
When You Should Contact Your Healthcare Provider
31. If you’re experiencing any of the following symptoms, it’s time to check in with your healthcare provider.
- You can’t feel your pelvic muscles relax or tighten
- You continue to have urine leak
- You have questions or concerns
- It can be difficult to bring the subject up, so consider bringing your partner with you.
Your doctor probably won’t be uncomfortable, so you shouldn’t be.
But in the event that he is, ask for a referral to a urologist.
Dr. Arnold Kegel, an American gynecologist, is the founder of the Kegel exercise and that’s a good thing because Kegel exercises can help with incontinence, an overactive bladder and may keep your prostate healthy!
And Kegel exercises may also help with erectile dysfunction, premature ejaculation, anal play, and multiple orgasms.
No special equipment is needed, although it is available, and the 4-3-2 method consists of contracting for two breaths, relaxing for two breaths, and repeating the sequence one more time, you’ll have one set completed.