Men who care about their outward appearance will do what it takes to get and stay in shape.  The usual routine of running, lifting weights, push-ups and planks often take center stage in achieving this goal. But there is another exercise that won’t make any sort of noticeable physical difference to someone looking at him.  Yet this exercise and this exercise alone, holds the key to reaching and attaining remarkable urological health for any man who performs it regularly – Kegel exercises.

Unlike men, women are well-versed on Kegels.  These pelvic floor exercises have long been known to help women with childbirth and recovery as well as preventing incontinence. Men, of course, do not deliver babies, but Kegels have their own very special benefits for men. Performing Kegels can address common concerns men may have from urinary leakage, bowel trouble and even erection problems.

Why pelvic floor muscles need exercise

Kegels have their mind on only one thing – strengthening the all-important pelvic floor.  Just like doing a bicep curl focuses on that one main muscle, Kegels place all of their focus on the pelvic floor muscles whose function is to support pelvic floor organs. 

Thin layers of muscle and other tissues make up the pelvis that stretch like a sling from the pubic bone to the tailbone.  The job of the pelvic floor is to support the abdomen, bladder, and colon and for maintaining control over urination and bowel movements. 

Known for exercising the “love muscles,” Kegels may benefit men by helping to increase sexual arousal, provide a more intense orgasm, and may improve erectile dysfunction and delay premature ejaculation. Kegels can also help reduce urinary incontinence, an overactive bladder, and help restore bladder control in men after prostate surgery. 

Like any muscle in the body, if it is not used or strengthened as a man ages, muscles of the pelvic floor can become either too weak or too tight.  Also contributing to the problem of weakened pelvic floor muscles can be any bladder, bowel, or prostate surgery, constipation, or chronic coughing from conditions like asthma, bronchitis, or smoking.

Tightening of the muscles making up the pelvic floor can be brought on by sitting for prolonged periods of time, muscle tension and stress, and musculoskeletal problems in the back and hips.

If a man allows his pelvic floor to get weak or too tight, this can have an impact on him in several ways:

·         Stress incontinence where urine leaks when a man coughs, sneezes or maybe picks up something heavy.

·         Pelvic pain

·         Urgent and frequent need to urinate

·         Incomplete emptying when urinating leading to dribbling after urination

·         Straining during a bowel movement

·         Possibly could lead to premature ejaculation or erectile dysfunction

·         Possible pain in low back during or after intercourse

How do Kegels work?

Performing a Kegel exercise is a very subtle move and no one will ever know when a man does one. For men to know how to do a Kegel, they should imagine tightening the muscles typically used to stop urinating mid-stream or to keep from passing gas. Doing these maneuvers is engaging the pelvic floor muscles. Once a man knows how to do them correctly, Kegels can be done anywhere in any position from lying down, sitting or standing. 

To perfect the technique a man should tighten his pelvic floor muscles without relying on other muscles like the abdomen or buttocks.  The goal is to contract holding only the pelvic floor muscles for three seconds (or longer) and then relax for a few seconds. There is no magic number of times a day a man should do Kegels but at least two sessions a day would be advisable for the best results. A session would comprise of anywhere from 10-30 (or more) individual contractions and relaxation exercises performed in the morning and again at night.  Ideally, they should be evenly divided between one-third done while laying down, one-third while sitting, and one-third while standing.

Men can fit in Kegels as part of their daily routine by the following examples:

·         While brushing teeth or showering

·         After urinating to get rid of the last few drops of urination

·         Before performing any activity that puts pressure on the abdomen such as heavy lifting. 

Consult with a physician

Any man who is having trouble doing Kegel exercises should contact his physician for help. A physician can provide important feedback to make sure a man is correctly isolating and strengthening the right muscles.

Over the course of a few weeks or months, men who practice Kegel exercises routinely can significantly reduce the likelihood of experiencing what weak and overly tight pelvic floor muscles lead to. To keep the benefits continuing, Kegels need to become a permanent part of a man’s daily exercise habits.