Kegel exercises: how and why you should do them

Kegel exercises come in handy for men's health at any age. Initially, this exercise became popular among women. However, recently, it was advised to do these exercises for the gentlemen too. It helps to improve men's health and sexual performance. In addition, to perform this exercise, there is no need to go to the gym, you can do it anywhere – at home, in the car, in the office.

Kegel exercise is a special exercise that is aimed at strengthening the pelvic floor muscles. It was invented by the American doctor Arnold Kegel.

Here are 6 benefits of Kegel exercises for men:

1. Erectile function restoration. British scientists conducted a study that involved men from 22 to 78 years old. All of them showed erectile dysfunction symptoms. The subjects were divided into groups. Those men, who had to perform the Kegel exercise during the experiment, improved their indicators of erectile function after 3 months. As a result, in 40% of cases, it was possible to completely restore an erection, in 34.5% - significantly improve it.

2. The ability to control tightness and relaxation in the muscles that are responsible for how fast you finish.

3. Increased potency. The penis becomes more firm during an erection and the angle of inclination increases.

4. "Brighter" orgasm. Trained muscles contract more frequently and rhythmically during ejaculation and make the ejaculation itself stronger, so men can experience deeper sensations during orgasm.

5. Prevention of genitourinary system diseases. This effect is related to an increased blood circulation.

6. Better sleep. Men suffering from frequent urination at night have trouble sleeping.

How to perform the Kegel exercise correctly?

• Inhale and tighten your pelvic floor muscles at the same time (imagine that you want to stop urinating, squeeze the muscles in your scrotum, penis and anus)
• Hold your pelvic floor muscles tight for 3-5 seconds
• Exhaling, relax your muscles for 3-5 seconds
• Repeat this exercise 10 to 20 times
• Plan to do Kegel exercises two more times throughout the day

This is a classic way to perform Kegel gymnastics but you can always diversify it.

Here's what else you can do:

• Inhaling, squeeze the muscles in your anus, hold for 10 seconds and relax as you exhale
• Tighten and squeeze your muscles rapidly (make several attempts to do that as fast as possible)
• Hold your muscles tight for more than 10 seconds
• Do the "glute bridge" (an exercise that works out the pelvic floor muscles without getting the muscles to develop tension)

In order for the Kegel exercise to actually work, you need to pay special attention to the technique. You need to strip naked, stand in front of a mirror and tighten the pelvic floor muscles. If you do the exercise correctly, the scrotum should rise significantly.

Therefore, Kegel exercise is a simple, free, and most importantly, an effective way to improve men's health and boost your sex life. Especially if you add proper nutrition, healthy sleep and training to these exercises. It is important to remember that this kind of gymnastics requires a daily practice, and then you will see the results in just a month.