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Kegel Exercises for Men. How to Find the Best Kegel Exercises Program for Adults?

Article by <em>Adult Health Care Center</em>Article by Adult Health Care Center

© Lucas Botin (2024-04-11)
Kegel Exercises for Men. How to Find the Best Kegel Exercises Program for Adults? 

Kegel Exercises for Men

It comes to the surprise of many to learn that men can actually do Kegel exercises - and that they have as many benefits for men as they do for women.

The idea of a Kegel exercise is strengthening the pelvic floor, which is the muscular tissue that controls the urethra. These muscles include the pubococcygeus, the puborectalis, and the iliococcygeus muscles. Together, they form the "Levator Ani" muscle group, located on either side of the pelvis.
In these terms, it makes sense to mention that anyone can see the results of a Kegel exercise.
The pelvic floor is an important part of a variety of bodily functions, the digestive system and sex organs included. Although this is not widely discussed and advertised, Kegel exercises are beneficial for male sexual life and can help prevent certain sexual dysfunctions and even help improve erections and enlarge penis!

Understanding Sexual Problems in Men Over 40

As men age, various physiological and psychological changes can impact their sexual health. For many men over 40, experiencing sexual problems becomes a common concern that affects both their physical well-being and emotional satisfaction. Understanding the factors contributing to these issues is crucial in addressing them effectively.

Sexual Problems in Men Over 40
Sexual Problems in Men Over 40

Physical Factors

One of the primary physical factors contributing to sexual problems in men over 40 is age-related changes in hormone levels, particularly testosterone. Testosterone plays a vital role in libido, erectile function, and overall sexual performance. As men age, their testosterone levels naturally decline, leading to decreased sexual desire and potential difficulties in achieving or maintaining erections.

Additionally, age-related changes in blood flow and nerve function can also impact sexual function. Conditions such as high blood pressure, diabetes, and cardiovascular disease become more prevalent with age and can contribute to erectile dysfunction (ED) or other sexual problems.

Psychological Factors

Beyond the physical aspects, psychological factors also play a significant role in sexual health for men over 40. Stress, anxiety, and depression are common psychological issues that can negatively impact libido and sexual performance. As men juggle responsibilities at work, home, and in their personal lives, the pressure and stress can take a toll on their ability to engage fully in sexual activities.

Moreover, self-esteem and body image concerns may arise with age, further affecting sexual confidence and satisfaction. Men may feel less desirable or worry about performance issues, leading to avoidance of sexual encounters or relationship strain.

Lifestyle Factors

Several lifestyle factors prevalent in men over 40 can contribute to sexual problems. Unhealthy habits such as smoking, excessive alcohol consumption, and a sedentary lifestyle can impair blood flow and overall cardiovascular health, affecting sexual function. Poor diet and obesity are also linked to increased risk of ED and other sexual issues.

Furthermore, certain medications commonly prescribed for age-related conditions, such as hypertension or depression, can have side effects that impact sexual function.

Benefits of Kegel Exercises For Adult Men

Kegel exercises have relatively the same benefits for everyone, despite gender.

Benefits of Kegel Exercises For Men
Benefits of Kegel Exercises For Men
However, there are many factors that can weaken a man's pelvic floor that just wouldn't occur in a biologically female body, where Kegel exercises would impact and aid males more than females.
For example, prostate issues or removal will weaken the pelvic floor.

How to Begin Kegel Exercises After 40?

If you want to start doing Kegel exercises, it is important to first find the correct muscles to work, which can be a bit confusing.

To find your pelvic floor muscles, try stopping yourself in the middle of urinating by tightening the pelvic floor, or the muscles you use to stop yourself from flatulating.

The muscles used to perform these maneuvers are the muscles you want to focus on when doing Kegel exercises - they're your pelvic floor!

Pelvic Floor Muscles
Pelvic Floor Muscles
It should feel like a tightening of the base of the pelvis, as if your lower pelvis is sucking itself up and into the body.
Knowing how to activate and target them is the key to correctly doing Kegel exercises.
Try a few practice rounds of tightening and releasing to familiarize yourself with the action and the way it feels.

How To Do Kegel Exercises

Once you've found your pelvic floor muscles and know how to contract them, you can get started on your Kegel exercises.

Most Kegel exercises are quite simple once you are familiar with your pelvic floor, and involve exactly what we've already gone over: a contraction and a release.

  • To get started, find a comfortable position. Most beginners find it easier to practice lying down or sitting, but Kegel exercises can be done in any position.
  • Exhale completely so your lungs are empty.
  • On your inhale, contract your pelvic floor muscles and hold them tightly. At the beginning, you can hold for about 3 seconds, and release on your exhale. As your pelvic floor becomes stronger, you can start extending your holds up to 10 seconds or more (as you see fit), and releasing for another 10 seconds.
Remember, on these longer holds, you'll want to take a few inhales and exhales in the middle of your contractions.
Linking your Kegel exercises with your breath will make the motion more fluid and help bring more energy into the pelvic area.

To perfect your Kegel exercise, try not to flex any other muscles, such as the abdominals, thighs or buttocks. Targeting the pelvic floor - and only the pelvic floor - will help you learn to use these specific muscles more consciously and separate from the rest of your body.
Ideally, you'll want to do about 10 reps of the contraction/release duo, and 3 sets of those 10 reps daily to get the best results.
The most important part, whenever you choose to do them, is to make Kegel exercises part of your daily routine, in order to see the results you desire.

When You'll See Results of Kegel Exercises

If you're actively doing your daily Kegel exercises, you'll likely see results within the first few weeks. However, for some, this can take up to a few months.
Be patient and stay motivated in keeping your rhythm, and you'll benefit from them.

Ask Your Doctor for Help

Ask Your Doctor for Help
Ask Your Doctor for Help
If you're not sure if you're doing your Kegel exercises correctly, or if you just want a deeper look into your pelvic floor, ask your doctor.
Not only can they give your professional tips on your unique body, but they have access to biofeedback technology.
Biofeedback training, in this case, consists of a small probe in the rectum while doing your Kegel exercises, which will track which muscles are activated, and which ones need help. It will display your overall pelvic activity.

This can be especially helpful if you're suffering from any of the conditions listed below.

Research and Evidence Supporting Kegel Exercises

In recent years, there has been growing interest and research into the effectiveness of Kegel exercises for improving sexual health in men, particularly those over 40.

Numerous studies have provided compelling evidence supporting the benefits of incorporating Kegel exercises into daily routines.

Improvement in Erectile Function

One of the primary areas of focus in research on Kegel exercises for men is their impact on erectile function. Several studies have demonstrated that regular practice of Kegel exercises can lead to significant improvements in erectile strength and quality. By strengthening the pelvic floor muscles, which play a crucial role in supporting erections, men may experience enhanced blood flow to the penis and better control over their erections.

A study published in the British Journal of Urology International found that men with erectile dysfunction who performed pelvic floor muscle exercises experienced improvements in erectile function comparable to those achieved through lifestyle modifications or medication.

This highlights the potential of Kegel exercises as a non-invasive and natural treatment option for men seeking to enhance their sexual performance.

Enhanced Sexual Satisfaction

In addition to improvements in erectile function, research suggests that Kegel exercises can also contribute to enhanced sexual satisfaction and overall sexual well-being in men over 40. By increasing pelvic floor muscle strength and control, men may experience greater sensations during sexual activity and improved ability to achieve orgasm.

A study published in The Journal of Sexual Medicine found that men who regularly practiced Kegel exercises reported higher levels of sexual satisfaction and confidence compared to those who did not.
These findings underscore the positive impact of Kegel exercises on various aspects of sexual health and function in men.
Overall, the research supporting the benefits of Kegel exercises for men over 40 is promising and continues to grow. From improvements in erectile function to enhanced sexual satisfaction, the evidence suggests that incorporating Kegel exercises into daily routines can be a valuable strategy for men seeking to maintain or restore their sexual health as they age. However, it's important for individuals to consult with healthcare professionals before starting any new exercise regimen, particularly if they have underlying medical conditions or concerns.

Kegel Exercises For Overactive Bladder

Kegel exercises can be especially effective if you suffer from an overactive bladder, urinary leakage, or urge incontinence.

Kegel Exercises For Overactive Bladder
Kegel Exercises For Overactive Bladder
In strengthening your pelvic floor, you are training your body and the muscles that control the urethra, which is the muscle that allows urine to pass, and keeps it from passing.
If these muscles are weak, your body has little to no control over the urethral opening, making it difficult to control urination.
Isolating your pelvic floor will give you more control over your urination and train the muscles to contract and release urine only when necessary. Graduating to longer holds in your Kegel exercises, for 10-20 seconds, with the same amount of rest time in between, will give you the best results.

Kegel Exercises For Erectile Dysfunction

If you suffer from erectile dysfunction, Kegel exercises can benefit you, too!

Kegel Exercises For Erectile Dysfunction
Kegel Exercises For Erectile Dysfunction
Surprisingly, your pelvic floor muscles also play a role in developing and keeping an erection - these muscles are activated at the same time as blood rushes to your penis.
It's a common misconception that your penis works as a muscle. The "love muscle" is actually just the pelvic floor.
If you've ever been able to raise and lower your penis while erect, the muscles you're isolating are actually your pelvic floor muscles!

Some have even reported more intense orgasms after strengthening the pelvic floor. Contractions in your Kegel exercises for erectile dysfunction should last about 8 seconds, with about an 8 second rest in between.

Kegel Exercises For Premature Ejaculation

If you find yourself ejaculating earlier than desired during intercourse, your pelvic floor muscles could be to blame. Many studies show that the majority of men who do regular Kegel exercises see an overall improvement in their sexual performance.

Much as they work to control urination and bowel movements, the pelvic floor muscles control ejaculation as well. They work as a levee that, when strong, can hold much longer.
In this sense, it isn't surprising that a weak pelvic floor won't be effective in retaining ejaculation.
In short, you'll have more overall control of your sexual organs with regular and repetitive Kegel exercises - and, thanks to this, your sex life will only get better and better. To treat this, most men find that working rapid Kegels rather than slow holds work best. Rapid Kegels consist of fast contractions and release, at the rate of about one set per second, for 10 repetitions.

This will be more difficult if you're newer to Kegel exercises, so start with the slow holds and releases to start, to familiarize yourself with the action and muscles involved. You can eventually do a mix of rapid and slow Kegels, which can give your pelvic floor muscles more endurance and stamina.

Kegel Exercises For Hemorrhoids

One main cause of hemorrhoids is strain on the lower rectum due to overactive pressure during bowel movements.

Kegel Exercises For Hemorrhoids
Kegel Exercises For Hemorrhoids
Like any muscle, if pushed too far when the strength and/or dexterity just isn't there yet, you're likely to damage it.
Strengthening the muscles that control your rectum - that make up part of your pelvic floor - will make passing bowel movements easier, and help prevent hemorrhoids from forming.
However, Kegel exercises won't make existing hemorrhoids disappear. They should not be treated as hemorrhoids treatment option. For that, you'll need more intensive care. What Kegels will do relates strictly as a preventative measure.

Holding your Kegels for about 10 seconds here - or, working to 10 seconds as a goal - with equal rests in between, will give you aid.

Kegel Exercises Program

Kegel exercises for men are safer and less costly then pills or the surgical procedures. But you should find a program that really works. There are some things you should keep in mind.

Of course, not all the programs are really helpful. You may pay money and get nothing. And you also can find free programs which authors insist on their usefulness.

How to Choose Kegel Exercises Program for Men After 40?

Everyone loves cheap deals and bargains, and when they can't acquire a specific thing at no cost, they wish to get a better offer. Healthcare techniques are the same and you might wish to look for low-cost and even totally free programs. We all wish to have a good purchase.
When the product can affect your health then it is very important to look closer at what you are going to acquire. Why not risk your health? This is one of the most essential things we have.
A growing number of organizations are creating health solutions which theoretically aid to improve person's physical health, motivation, strength, sexual drive and even help enlarge penis! Every company will declare their product is surely going to work well. But very often men's dreams and expectations are just used by these companies to make a profit on them.

Best Kegel Exercises Program
Best Kegel Exercises Program
In case you really need to improve your sexual performance, and you are prepared to devote the required effort and time, ignore all that free trial solutions, the thing you need is an all-natural, risk-free and tested Kegel exercises program for men.

Best Kegel Exercises Program

How to choose the best Kegel exercises program for men?

  • The first important thing in choosing the best Kegel exercises programs is the type of training. You'd better take the one which is in video. These programs give you an opportunity to watch how the exercises are done and you can easily do them right. As a rule, free of charge Kegel exercises programs are available in text version only.
  • Try to find out what results will the exercise bring. There is no need to spend your time on practicing if no proven results can be achieved. Only a few Kegel exercises programs can guarantee success. Choose those which are endorsed by some medical experts. It should be mentioned that free Kegel exercises programs can't be endorsed by medical experts or supported by clinical trials.
  • The cost of the program is important, too, and prices are so different that it's easy to get confused. And here you should remember the two points already mentioned. Doesn't matter how low the price is, the program without the two points above is not a good one.
  • Every program must bring effect. When the customers are given money back guarantee then there are more opportunities to get what you need. You can get the assurance, for instance, that money partly will be returned when the promised result is not achieved (additional inches within 2 months, for example). There is no need to pay for something that does not provide the success of your treatment.
  • In spite of the fact that you will be doing the exercises by yourself, a customer support system is desirable as you might need some help or your questions answered. Free Kegel exercises programs don't have any professional support. Try not to use their FAQs and member forums; they are usually supervised by people without medical education, so they have no any responsibility for their advices and answers.

Kegel Exercises for Adult Men. Summary.

If you wish to make the program efficient then it should answer the range of requirements. When there is no some component then it is harder to achieve the success.
If a program you are using is safe and proven by experts, you will have no side effects, but real results only. So try and get all information about the program you are able to find.
If you wish to have a trustworthy program, then you can read an Kegel exercises forum where the right program will be advised for you. The programs are reviewed there by customers. Which ones are the most recommended? Take this info into account and make a choice.

Find the best Kegel exercises in this forum 

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