6 Kegel erectile dysfunction cures exercise for men that will improve the power and quality of sex
Why do men use Kegel exercises?
In general, then, why should women? The pelvic floor muscles of both sexes perform the same functions:
- The pelvic organs are held in place: the bladder, rectum and small intestine.
- They help control urination, that is, they protect against accidental “leakage” during exercise or, for example, sneezing.
But for men, there is another good advantage. The pelvic floor muscles include a small but extremely important muscle for sex life: the so-called bulbocavernosus with spongy bulb, which covers the base (“onion”) of the penis. It is this which ensures a stable erection. Exercises to eliminate erectile dysfunction and powerful ejaculation.
A study of pelvic floor exercises for erectile dysfunction by the University of West Anglia demonstrated the importance of the pelvic floor muscles in sex.
40% of men with erectile dysfunction returned to a normal erection after a Kegel exercise class, and 33.5% improved it significantly.
Kegel exercises are also prescribed for men who have been treated for prostate cancer in order to restore sexual function.
How to Find Kegel Muscles?
Is simple. Imagine that you really wanted to write, but for now you can’t. Tighten your muscles as if you were trying to hold back urination. The compressed muscles are Kegel muscles.
How to do a classic Kegel exercise for men?
The classics of the genre look like erectile dysfunction exercise in this way. Tighten your pelvic floor muscles and hold them well for 5 seconds. So relax. Repeat the exercise 10 to 20 times. Ideally, perform 2-3 of these approaches daily.
Chances are, in the first few training sessions, you won’t be able to do 10-20 exercises at a time. It’s normal. Continue strengthening your muscles.
A great advantage of Kegel exercises is that they do not need special conditions. You can train anywhere.
How to diversify your training?
If you are bored of doing the same classic Kegel exercise, here are some variations. Choose one or combine several: the result will be the same.
1. Compress the muscles of the anus
Tighten your muscles while you breathe in, hold the pose for 5-10 seconds, exhale and relax. Repeat the exercise 10 to 20 times.
2. Increase muscle contractions
The classic Kegel exercise is static: it tightens the muscles, keeps them in tension for a while and relaxes them. Add dynamics: tighten and loosen your pelvic floor muscles as quickly as possible. Do 10 quick contractions, then rest for 15-20 seconds and repeat the approach several times.
3. Compress and hold
Compress the Kegel muscles as hard as possible and hold them at maximum tension for 10 to 15 seconds. Then relax slowly. Do 2-3 reps.
4. Make a glute bridge
It is one of the most popular and effective variants of Kegel exercises. Lie on your back, bend your knees. Without lifting your feet, shoulders and shoulder blades off the ground, lift your pelvis as high as possible. In this position, there is no need to compress the Kegel muscles – they will already be under stress.
Other options are possible:
- Static: Hold the pelvis at the highest point for 5-10 seconds, then lower it to the ground. Do 10-15 repetitions.
- Dynamic: raise and lower the pelvis as quickly as possible. Again, do 10-15 repetitions.
5. Lift your legs
Lie on your back. Bend your knees and pull them towards your chest so that your hips are perpendicular to the floor. Return to the starting position. Do 10-15 repetitions.
When to wait for the result?
With regular courses, the result will be evident after 3-6 weeks, urinary incontinence problems will decrease or disappear completely and the quality of sex will improve considerably.
If the result is not visible, there is a good chance that your training is not entirely correct. For example, do not give the necessary load to the pelvic floor muscles, rather tighten the press or buttocks.