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Kegel exercise for men to prevent erectile dysfunction (ED)

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Usually Kegel exercises are more related to solving problems of women, i.e. they are advised to tighten the vagina post normal delivery. However, the benefits of Kegel is not restricted only to women, they have some wonderful advantages for men which include establishing proper bladder control and preventing erectile dysfunction. Here we focus on the latter impact of Kegel on men.


How Kegel for men is different from that of women?

Women often use tools to get better results with Kegel. For men, the response is completely different. You do not need any equipment to do Kegel. Rather you can incorporate it anytime, anywhere to get better and long lasting erections. Quite certainly, the anatomy of male and female muscle is different and so the technique also varies.


Kegel exercises to prevent erectile dysfunction (ED): An overview

The most important thing before doing Kegel is to identify the muscle that needs to be worked on and then you have to master the technique.

We shall explain you the steps in details:

Identifying the muscle

You need to isolate two pelvic floor muscles for performing Kegel. So which muscle do you use while trying to stop urine while urinating or to hold on your bowel or flatulence? You can realize that you are flexing a particular muscle for those purposes. And yes, they are exactly the muscles that you need to work upon to improve your sexual performance.

You can look at the mirror to observe the changes in your penis for better assurance- when you contract the pubococcygeus muscle, your penis will move towards your abdomen with the testicles slightly raised.

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Get on “Kegeling”

Practising Kegel regularly would bring about the much needed improvement in your penile function. There are several variations of Kegel which are pretty much easy.

You have to remember only 4 steps and they are: 

1. Contract

2. Hold

3. Release

4. Repeat

For beginners, the best position is to lie down on your back with your knees folded and slightly apart. Contract your pelvic floor muscles i.e. the ones you have identified, hold on the contraction for 3 seconds and then release for 3 seconds. Repeat the technique 5-10 times. Always remember to take consistent gaps between hold-release-repeat. Once you master the technique you can increase your holding time to 8 or 10 seconds.

Gradually, you can also change your positions- i.e. you can Kegel while sitting, standing or walking anywhere. Be assured, no one can guess that you are Kegeling.


Points to remember before starting Kegel for erectile dysfunction (ED)

  • Always urinate before exercising. You should never practise Kegel to hold on urine unless you have incontinence. Try it only to locate the correct muscle
  • Remember you need to only squeeze your pelvic muscle. So maintain focus and do not contract your thighs, buttocks or abdomen
  • Holding Kegel, means holding the contraction and not breathing. You need to breathe normally throughout the exercise
  • You might get sexually stimulated or aroused while exercising which is normal.


How long does it take to show results?

Well, they say sexy and sexually active men Kegel regularly. So you can make it a part of your daily routine. If you are having erectile problems, then you need to wait patiently at least for 2 months to notice improvement, which again depends on how well and how frequently you are practising.


Advantages of Kegel Exercises for men

The exercises improve penile blood circulation, which helps men to achieve the best quality and long lasting erection. It also helps to overcome premature ejaculation and enhances health of prostate. Thus, when you Kegel regularly, you are at lesser risk of having erectile dysfunction.

Written by: healthplus24.com team
Date last updated: August 07, 2014

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