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Improve your bladder control and possibly improve your sexual performance with these kegel exercises for men to last longer in bed. Here’s everything you need to know about these pelvic floor workouts and the benefits this kind of exercise has.
RELATED: 10 Erectile Dysfunction Exercises to Keep Your Manhood Healthy
3 Kegel Exercises for Men to Last Longer In Bed
What are Kegel Exercises?
Kegel exercises are training exercises for your pelvic floor muscles.
Dr. Arnold H. Kegel first introduced them to female patients who suffered from urinary stress incontinence and pelvic organ prolapses.
Since then, there have been studies that showed kegel exercises are also beneficial for men who experience pelvic-related diseases.
These exercises mainly affect the muscles supporting the bladder, small intestine, rectum, and uterus for women.
How to Do Kegel Exercises
1. Locate Your Pelvic Floor Muscles
You can’t start your exercises if you don’t know what muscles you need to work on, to find them, pretend that you are urinating, and then stop midstream.
You can also pretend that you are trying to hold in a fart or preventing yourself from passing gas.
You can do this lying down or by doing the squat position.
2. Contract and Relax
Once you’ve found your pelvic floor muscles, tighten those areas.
You can contract for around three to five seconds and then relax for the same duration.
Repeat this process until you get tired.
3. Do Three Sets Each Day
For better results, it’s essential to do this at least three times a day.
It’s up to you how many repetitions you want to do per set, as long as you can do them while lying down, sitting, or standing.
RELATED: 5 Battle Rope Exercises Great For Cardio Workout
Benefits of Kegel Exercises for Men
1. Improves Bladder Control
Just like women, men can also suffer from incontinence. An overactive bladder can cause more problems other than urine leakage.
Have you been frequently waking up in the middle of the night to pee? Then, you might have nocturia caused by the overproduction of urine at night. Pelvic floor muscle training can help prevent this.
2. Prevents Premature Ejaculation
Premature ejaculation isn’t something you need to be ashamed of, men of all ages experience this, but Kegel exercises can work wonders for ejaculation control.
3. Helps Avoid Erectile Dysfunction
Are you struggling to get it up during sex? Then, increase your sexual performance with some kegel exercises for men to last longer in bed!
Strengthening your pelvic floor muscle can help you overcome erectile dysfunction.
Watch this video from Fitness Abs for other benefits of Kegel exercises for men:
It’s natural to get intimidated by kegel exercises for men, especially if you haven’t done them before.
You can always start at your own pace and then decide how many times you can do them.
As long as you are willing to try, your pelvic floor muscles will thank you in the long run!
Have you tried kegel exercises for men to last longer before? Share your experiences in the comments below!
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