Kegel exercises allow you to voluntarily contract and release the muscles of the pelvic floor. In humans, these muscles participate in particular in urinary control, support for the pelvic organs and certain sexual functions.
They can be useful in multiple situations, but they should not be presented as a miracle solution to all erection, ejaculation or prostate problems.
What is the pelvic floor?
The pelvic floor is a set of muscles and tissues located at the base of the pelvis. It supports the bladder and the rectum in particular and participates in the control of the urethra.
We sometimes speak of «pc muscle» or pubococcygian, but Kegel exercises actually require a wider set of pelvic floor muscles.
When these muscles lack strength or coordination, some people may experience urinary leakage or have more difficulty controlling certain contractions. Conversely, a pelvic floor that is constantly too contracted can also cause discomfort. The goal is therefore not to tighten as tightly as possible all the time, but to learn to contract and then release correctly.
What benefits in humans?
The best established benefit concerns in particular certain urinary disorders, for example after prostate surgery, when the exercises are correctly performed and adapted to the situation.
Pelvic floor work can also help some men better perceive and control the muscles engaged during sexual activity. Supervised programs are sometimes integrated into the management of certain sexual disorders, but the results vary from one person to another.
Do not expect Kegels to automatically increase penis size, semen amount or testosterone levels.
How to spot the right muscles?
To identify the pelvic floor, imagine that you are trying to prevent a gas from escaping while gently assembling the area between the testicles and the anus. The desired sensation is an internal contraction, without tightly tightening the buttocks or abdominals.
It is sometimes advisable to voluntarily interrupt the urine stream to identify the muscles. This can exceptionally serve as a landmark, but do not turn the jet stop into a daily exercise, because regularly emptying the bladder in this way is not recommended.
A simple routine to start
Start in a comfortable, lying or sitting position. Breathe normally.
- Gently contract the pelvic floor for about three to five seconds.
- Release completely for at least equivalent time.
- Repeat eight to ten times.
- Then do a few short contractions, about a second, always followed by a real relaxation.
One or two small sets per day are usually enough to start. Movement quality matters more than the number of repetitions.
With habit, you can practice standing up and gradually increase the duration of contractions, without seeking to achieve extremely long or painful contractions.
Common mistakes
Many beginners contract the abs, thighs or buttocks instead of the pelvic floor. Place a hand on your stomach: it should remain relatively relaxed during exercise.
Also avoid blocking your breathing. A correct contraction should be able to be performed while breathing normally.
Finally, do not multiply the series until fatigue. Like any muscle, the pelvic floor needs recovery. Too many exercises can increase tensions instead of improving control.
When should you seek advice?
If the exercises cause pelvic pain, urinary discomfort, pain during ejaculation or a feeling of permanent tension, stop and seek the advice of a health professional. A physiotherapist specializing in pelvic-perineal rehabilitation can check if the problem really comes from a lack of strength or, on the contrary, from an excess of tension.
The results are not immediate. When a reinforcement program is indicated, several weeks of regular practice may be necessary before receiving improvement.
to remember
Kegel for men are simple, discreet and achievable exercises almost everywhere. Their main interest is to improve awareness, strength and control of the pelvic floor when a reinforcement is appropriate.
Begin gradually, favor clean contractions followed by complete relaxation and do not try to beat a record of duration. In case of urinary or persistent sexual symptoms, the exercises do not replace a medical assessment.
Progress over several weeks
There is no need to follow a complex routine with dozens of different contractions. A simple progression is often easier to hold. During the first week, focus mainly on identifying muscles and complete relaxation between two contractions. When the gesture becomes natural, gently increase the duration or the number of repetitions.
For example, you can start with eight three-second contractions, then gradually switch to ten five-second contractions if it remains comfortable. Then add a few quick contractions. The objective is not to tighten as much as possible each time, but to develop control.
Exercises can be integrated into a daily routine: sitting in the office, standing or lying down. Choosing a fixed time helps to stay regular. On the other hand, avoid doing series throughout the day «as soon as you think about it», because an excess of contractions can tire the muscles.
Kegel and sexuality: staying realistic
Better control of the pelvic floor can help to better perceive the sensations and contractions associated with excitement and ejaculation. In some men, supervised work can be part of a program to improve ejaculatory control or erectile function, especially when a professional has identified muscle weakness.
This does not mean that a more intense workout will automatically give better performance. Sleep, stress, cardiovascular health, medications and performance anxiety also play an important role. If the sexual difficulty is lasting, it is better to seek its cause rather than increase the exercises indefinitely.
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