One of the most embarrassing moments in a man’s life is often cited as times when he is unable to have an erection, or when his erection fails to become rigid enough to ensure he can truly pleasure his partner. Erectile dysfunction symptoms are more common than many might think. It has been estimated that as many as 52% of all men may experience these symptoms Lakin, M. & Wood, H. (2018, June). Erectile Dysfunction. Retrieved from Disease Management Website: http://www.clevelandclinicmeded.com/medicalpubs/diseasemanagement/endocrinology/erectile-dysfunction/ – in some men, the problem is more serious than among others. The prevalence of the condition increases greatly when we look at older men.
There are ways that men may overcome the embarrassing problems that poor erections can cause them in the bedroom. A visit to a doctor may have a man leaving the office with a prescription for Viagra, but the complications caused by this drug may be harmful. In this post, we will take a look at a more natural approach – and no, we are not referring to yet another natural supplement that claims to boost the power of an erection. Instead, we will look at how Kegel exercises could be the solution to stronger erections for men, as well as consider other benefits that these exercises offer.
Are you looking to have a stronger erection? Did you know you can do exercises for a stronger erection?
There is a certain kind of exercise for men that may help to improve the erection, the quality of the orgasm and even incontinence? That’s right, they are so effective they may actually yield the same results as prescription drugs.
Exercises For a Stronger Erection
This wonderful exercises for a stronger erection are called Kegels, also known as pelvic floor exercises. No, these are not meant to be done in a gym.
Kegel has received increasing interest in modern times due to the large variety of benefits that the exercises have to offer a person. Originally, these exercises were developed specifically for women. They were developed to help women with the changes that their body goes through during pregnancy and was often advised to women after they have given birth.
Even though primarily designed to assist women, these exercises have also become relatively popular among the male today as well. The purpose of Kegel exercises is to strengthen the pelvic floor muscles, a group of muscles that are located on the pelvic floor of the body.
The pelvic floor muscles are responsible for keeping the bladder in an adequate position and also helps to prevent it from leaking. When a man performs Kegel exercises, he may also benefit from improvements in symptoms of urinary incontinence, but these exercises hold far great benefits for men than reduced incontinence. In particular, a man may experience great improvements in their sexual performance when they perform Kegel exercises on a regular basis.
Kegel Exercises Benefits
Kegels can bring the following benefits for men:
- Stronger erection, and helps to cure impotence Lavoisier, P., Roy, P., Dantony, E., Watrelot, A., Ruggeri, J., & Dumoulin, S. (2014). Pelvic Floor Muscle Rehabilitation In Erectile Dysfunction and Premature Ejaculation. Physical Therapy, 94(2): 1731-1743. doi: 10.2522/ptj.20130354
- More powerful orgasms help with premature ejaculation Lavoisier, P., Roy, P., Dantony, E., Watrelot, A., Ruggeri, J., & Dumoulin, S. (2014). Pelvic Floor Muscle Rehabilitation In Erectile Dysfunction and Premature Ejaculation. Physical Therapy, 94(2): 1731-1743. doi: 10.2522/ptj.20130354
- Helps to prevent incontinence Sjöström, M., Umefjord, G., Stenlund, H., Carlbring, P., Andersson, G., & Samuelsson, E. (2015). Internet-based treatment of stress urinary incontinence: 1- and 2-year results of a randomized controlled trial with a focus on pelvic floor muscle training. BJU International, 116(6): 955-964. doi: 10.1111/bju.13091, Newman, D.K., Guzzo, T., Lee, D., & Jayadevappa, R. (2014). An evidence-based strategy for the conservative management of the male patient with incontinence. Current Opinions in Urology, 24(6): 553-559. doi: 10.1097/MOU.0000000000000115 Among women, Kegel exercises are most often used to assist with reducing urinary incontinence. This is a common problem that women experienced following the birth of a child.
A study published in the British Journal of General Practice evaluated the effects of Kegel exercises on a group of 55 men, all diagnosed with erectile dysfunction. Dorey, G., Speakman, M., Feneley, R., Swinkels, A., Dunn, C., & Ewings, P. (2004). Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. British Journal of General Practice, 54(508): 819–825. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1324914/ The ages of the participants ranged from 22 years to 78 years. A total of 28 participants were assigned to a group that was instructed to perform Kegel exercise, as well as implement specific lifestyle changes. The rest of the participants were only asked to implement changes in their lifestyle.
After a three-month period, more significant improvements in erectile function were observed among the men who were instructed to add Kegel exercises to their daily routine. The scientists used the International Index of Erectile Function in their tests. Of the participants who practiced Kegel exercises as instructed, 34.5% experienced noticeable improvements in their erections.
Another study published in the Journal of Therapeutic Advances in Urology, monitored how Kegel exercises affected men who experienced lifelong premature ejaculation. Pastore, A. L., Palleschi, G., Fuschi, A., Maggioni, C., Rago, R., Zucchi, A., … Carbone, A. (2014). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: A novel therapeutic approach. Therapeutic advances in Urology, 6(3): 83–88. doi: 10.1177/1756287214523329 The study was conducted on a group of 40 men. All of the men that were involved in the study ejaculated within the first minute of sexual intercourse. The participants were instructed on how to perform Kegel exercises and asked to participate in a 12-week study.
After the 12-week study period, the scientists found that 82.5% of the men who participated in the study were able to gain a significant improvement in their control of ejaculatory reflex. The average Intravaginal Ejaculatory Latency Time after the study was 146.2 seconds, which means time-to-ejaculation in these patients were more than doubled.
Six months after the study was performed, 13 of the participants who experienced improvements in their ejaculatory control reported back. While a slight decrease in the average Intravaginal Ejaculatory Latency Time was noted, all participants still had far better control over their own ejaculatory reflex as compared to before the study.
A review paper that was published in the Journal of International Society for Sexual Medicine found that a strong connection lies between pelvic floor dysfunction and erectile dysfunction, as well as pelvic pain. Cohen, D., Gonzalez, J., & Goldstein, I. (2016). The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and Pelvic Pain. Sexual Medicine Reviews, 4(1): 53–62. doi: 10.1016/j.sxmr.2015.10.001 They noticed that men who experienced problems with their pelvic floor often report poor erectile function in the bedroom. Furthermore, it was also noted that men complain about pain in the pelvic floor region more often when such dysfunctions are present.
The paper concluded that pelvic floor exercises, or Kegels, play an important role in correcting dysfunctions with the pelvic floor muscles. Once these dysfunctions are addressed and corrected, the erectile function associated with problematic muscles in the pelvic floor may improve, and pelvic pain symptoms might also be alleviated.
Kegel Exercises For Men
Kegels are very easy to do, once you know how to contact them. One of the great things about Kegel exercises is that they can be performed at any time, and anywhere. Whether you are at the office, laying in bed at home, sitting on the couch and watching a movie, or on your way to the supermarket – these exercises are easy to do, they are completely discreet, and when you do them, no one will notice that you are performing your daily Kegels routine. You don’t even need a subscription to a gym membership – or any special equipment.
It can be a little tricky to get started with Kegel exercises but don’t give up if you are unable to master them the first few times. With some practice, you’ll soon be able to perform your Kegels several times a day and experience the many benefits that come with these exercises.
How To Do Kegels For Men
Kegels can be done just about anywhere discreetly. Urology Care Foundation. (2018, April 20). What Are Pelvic Floor Muscle (Kegel) Exercises? Retrieved from http://www.urologyhealth.org/urologic-conditions/pelvic-floor-muscles
The very first step is to find your Kegel muscles – this is usually the hardest part of Kegel exercises. You need to identify the pelvic floor muscles that you will use while you are performing these exercises. The best way you would be able to find these muscles would be to pay a visit to your bathroom – or your toilet to be more specific.
Start urinating – once you start, stop. The moment you stop your urination midstream, feel the muscle that you are using to do that. This is your Kegel muscle, the muscle that you will be training through these exercises in order to experience stronger erections, as well as other benefits associated with Kegels.
There is another way to find your pelvic floor muscles. Try to move your penis in an upward and downward motion without actually touching it, but by rather using muscles. Focus on avoiding the use of muscles that are located in your buttocks, thighs, and your abdomen. Instead, use that same muscle you use when you stop urinating suddenly. Again, this is the pelvic floor muscle that you are feeling.
Once you have found the muscle, try to contract it on purpose and release. Be sure that you only contract the pelvic floor muscle and no other muscles, including those in your buttocks. You need to gain control over the muscle before you are able to perform Kegel exercises.
To start with, you can try the following routine:
- Contract for 1 second, release for 1 second x 10 times
- Contract for 2 seconds, release for 2 seconds x 10 times
- Contract for 3 seconds, release for 3 seconds x 10 times
Do this 2 or 3 times a day. As you get more practice, you may increase the difficulty by adding more repetitions and/or holding the contraction for a longer period
What To Expect and How To Succeed
You could expect to see some results from the second or third week. If after a month of practice you don’t notice any improvements, you may not have trained the right muscles. Stafford, R.E., Ashton-Miller, J.A., Constantinou, C., Coughlin, G., Lutton, N. J., & Hodges, P. W. (2016). The Pattern of Activation of Pelvic Floor Muscles in Men Differs with Verbal Instruction. Neurourology and Urodynamics, 35(4): 457-463. doi: 10.1002/nau.22745
It is important to mention that while doing Kegels is quite easy, perhaps the difficulty relies on the discipline to train them every day several times a day.
It is important to develop routines that will help you remember the training is due. For example, set an alarm 3 times a day or do include it on things you do every day. For example, I do my 3 sets of Kegels like this:
- After I pass the first urine of the day
- After my lunch
- After I pass urine right before going to bed
You can follow my pattern or develop your own, what is most important is to develop a habit of doing Kegels at certain times.
Advanced Kegel Exercises
A lot of men who become more comfortable and feels that they have truly mastered Kegel exercises wants to know if they can practice more advanced moves to experience even greater results. The good news is that there are many advanced Kegel exercises that may be used to strengthen these muscles further.
It should be noted that the moves we are going to discuss below is for more advanced individuals and should not be performed by beginners as this can cause problems. Rather train your Kegel muscles for a couple of months before you try any of these moves.
The Deep Flex
The Deep Flex is relatively popular. This Kegel exercise is done by contracting the pelvic floor muscle for five seconds, resting for a very short few seconds, and then repeated a five-second contraction. The contractions should be done up to 20 times in a row. It is also usually advised to squeeze harder than with a standard Kegel exercise when trying the Deep Flex.
The Weighted Exercise
The Weighted Exercise, a Kegel that is specifically tailored toward men, has also become popular, especially among men who want to use these exercises in favor of their sexual performance.
This particular Kegel exercise is done while the man has an erection. The man needs to stand straight up on the floor. When you contract your pelvic muscle, your penis should rise. When you release the contraction, your penis will fall. When this happens, it means you have the right muscle. The next step to performing the weighted Kegel exercise is to place a washcloth or a sock on your penis. Now, perform Kegels in such a way that they cause your penis to rise with every contraction. Hold the contraction for a couple of seconds. Try to repeat the process between 10 and 20 times, but be sure not to overdo it.
The Rhythmic Kegel Exercise
The Rhythmic Kegel Exercise is an option that seems a little silly for a lot of men, but it has great potential for those who want a more advanced exercise to increase the strength of their pelvic muscle further.
This particular Kegel exercise is usually done while listening to music. It is important to understand that it is an advanced move and requires much better endurance of the pelvic floor muscle as compared to some of the other Kegels that you can opt for.
This particular exercise is most often done with music playing in the background. As the music plays, you need to get into the rhythm of the music – and then contract and release your Kegel muscles in sync with the beat of the music. It can be a little difficult to get started with this, and the Kegel muscles should already be strong before opting for Rhythmic Exercises, but they are very useful for experiencing a more significant boost in erectile quality.
Knowing When You Are Pushing It Too Far
By now, we have established that Kegels are great for men who are finding their erections are not what they used to be. These exercises help to improve the quality and strength of erections, it helps to treat premature ejaculation, and it helps to improve urinary incontinence.
Even though there are quite a large number of benefits that have been associated with these exercises, it is very important to consider the fact that it is possible to overdo it with these exercises.
First, it is usually recommended to avoid practicing Kegels more than three times each day. More than this could end up hurting your pelvic floor muscles and make your problems even worse than they were before.
Thus, carefully listen to your own body – you will know when you are taking things too far. If you feel the strain in the region where your pelvic muscles are located, then take a break from Kegels and start to take things slower again.
It is also important to start out very slow if you haven’t tried out Kegel exercises before. Start with only a few seconds per contraction and gradually increase the time you spend contracting your pelvic region during each rep. Build up slowly to longer contractions as you become more comfortable, and your Kegel muscle becomes stronger.
Weak erections can cause a man to experience problems in the bedroom and may interfere with his sexual performance. While there are pharmaceutical options for improving the potency of a man’s erection, these options are not advised for men who do not have more severe erectile dysfunction and often not a preferred by most men who simply need an improvement in the power of their erections.
Natural and alternative options may provide great improvements in erections without the need for pharmaceuticals. Kegel exercises are great for improving erections, boosting sexual performance, and may offer men a number of other benefits not related to their sexual performance. In this guide, we explained the benefits of these exercises and offered step-by-step instructions to help you get started.
Lastly, I highly recommend you also read our ultimate list of natural remedies for sexual male enhancement to get even more ideas to implement.
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References [ + ]
|1.||↑||Lakin, M. & Wood, H. (2018, June). Erectile Dysfunction. Retrieved from Disease Management Website: http://www.clevelandclinicmeded.com/medicalpubs/diseasemanagement/endocrinology/erectile-dysfunction/|
|2, 3.||↑||Lavoisier, P., Roy, P., Dantony, E., Watrelot, A., Ruggeri, J., & Dumoulin, S. (2014). Pelvic Floor Muscle Rehabilitation In Erectile Dysfunction and Premature Ejaculation. Physical Therapy, 94(2): 1731-1743. doi: 10.2522/ptj.20130354|
|4.||↑||Sjöström, M., Umefjord, G., Stenlund, H., Carlbring, P., Andersson, G., & Samuelsson, E. (2015). Internet-based treatment of stress urinary incontinence: 1- and 2-year results of a randomized controlled trial with a focus on pelvic floor muscle training. BJU International, 116(6): 955-964. doi: 10.1111/bju.13091|
|5.||↑||Newman, D.K., Guzzo, T., Lee, D., & Jayadevappa, R. (2014). An evidence-based strategy for the conservative management of the male patient with incontinence. Current Opinions in Urology, 24(6): 553-559. doi: 10.1097/MOU.0000000000000115|
|6.||↑||Dorey, G., Speakman, M., Feneley, R., Swinkels, A., Dunn, C., & Ewings, P. (2004). Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. British Journal of General Practice, 54(508): 819–825. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1324914/|
|7.||↑||Pastore, A. L., Palleschi, G., Fuschi, A., Maggioni, C., Rago, R., Zucchi, A., … Carbone, A. (2014). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: A novel therapeutic approach. Therapeutic advances in Urology, 6(3): 83–88. doi: 10.1177/1756287214523329|
|8.||↑||Cohen, D., Gonzalez, J., & Goldstein, I. (2016). The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and Pelvic Pain. Sexual Medicine Reviews, 4(1): 53–62. doi: 10.1016/j.sxmr.2015.10.001|
|9.||↑||Urology Care Foundation. (2018, April 20). What Are Pelvic Floor Muscle (Kegel) Exercises? Retrieved from http://www.urologyhealth.org/urologic-conditions/pelvic-floor-muscles|
|10.||↑||Stafford, R.E., Ashton-Miller, J.A., Constantinou, C., Coughlin, G., Lutton, N. J., & Hodges, P. W. (2016). The Pattern of Activation of Pelvic Floor Muscles in Men Differs with Verbal Instruction. Neurourology and Urodynamics, 35(4): 457-463. doi: 10.1002/nau.22745|