If you are looking for ways to naturally improve your sexual performance, you have probably heard of Kegel exercises. Although these pelvic floor exercises are more commonly performed by women, they also can benefit men.Kegel exercises can be helpful in reducing symptoms of erectile dysfunction and premature ejaculation – especially in guys who don’t want to use prescription medication.
Keep reading to learn more about Kegel exercises and how they can benefit sexual performance.
What are Kegel Exercises?
Developed in the late 1940s by the renowned gynecologist, Dr. Arnold Kegel, Kegel exercises involve a fairly simple clenching movement that strengthens the pelvic floor muscles.
They were originally intended to help women with urinary incontinence improve their bladder control, but are now used to address men’s health issues too.
Like with women, Kegel exercises can help men avoid involuntary urine leakage, an issue that becomes more common with age.
They are also helpful for men who wish to maintain and improve their sex life.
What are Pelvic Floor Muscles?
The pelvic floor is made of a series of muscles and tissues that are located between your hips. These muscles create a “sling” that holds your reproductive organs in place and helps you to control urination and bowels.
There are three primary parts that make up your pelvic floor:
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The bladder is a balloon-shaped muscle that is responsible for holding your urine.
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The sphincter muscles are used to open and close your urethra – the tube that drains urine from the bladder.
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The pubococcygeus muscle helps to support the bladder, rectum, and small intestine. This muscle allows you to control your urine flow.
How Do Kegel Exercises Benefit Men?
When you are young, your pelvic floor muscles are generally pretty strong.
During the natural aging process, these muscles stretch and weaken, which can have an undeniable impact on your sexual health.
Kegel exercises can strengthen your pelvic floor muscles to help improve erectile function, prevent premature ejaculation, and heighten the intensity of orgasms.
How Do You Perform Kegel Exercises?
Kegel exercises are very simple and easy. They don’t require athletic equipment and can be done when you are lying down, sitting, standing, or even walking.
The most difficult part about performing Kegel exercises is identifying the correct muscles to clench and release.
Men sometimes mistake muscles in their abdomen, thighs, and buttocks for pelvic floor muscles, so they tend to do the exercises incorrectly.
Your pelvic floor muscles are the same muscles you would use to cut the flow of urine mid-stream. They are also the muscles that you squeeze to prevent passing gas.
Once you have located your pelvic floor muscles, performing Kegel exercises is pretty simple:
First, tighten and hold the correct muscles for a count of about five seconds.
Then, release and relax the muscles for another count of five seconds.
Repeat these steps 20 times to create a set.
Perform between two and four sets every day.
Tips for Performing Kegel Exercises
Like with most strength exercises, it’s best to start small, and then slowly increase the frequency and intensity as you get stronger.
For example, you may choose to start out by clenching your pelvic floor muscles for three seconds instead of five. It’s a good idea to start with one set a day and increase the number of sets as time goes on.
Also, it’s best to start out performing these exercises while lying down and eventually working your way up to sitting and standing positions. Kegel exercises can be done at any time: while driving, working at your desk, or even watching TV.
You shouldn’t hold your breath when you are performing Kegel exercises, so be sure to breathe normally.
It doesn’t take very long to perform these exercises, and once you get into a daily routine, it will feel like second nature.
You should start to notice improvements after a few months as your strength and stamina start to increase.
What are Other Ways to Improve Sexual Performance?
In addition to incorporating Kegel exercises into your routine, making certain lifestyle changes can positively impact your sexual performance.
Get more exercise
Exercise can help improve your stamina and blood flow, which can result in stronger erections and a better sex life.
Ideally, perform cardio exercises at least four times a week for at least 40 minutes each session.
Also, be sure to do weightlifting and resistance training. This type of exercise can boost your testosterone production, which can improve libido and sexual desire.
Change your diet
Eating foods that are high in sodium, sugar, and fat can lead to high blood pressure, high cholesterol, clogged arteries, and diabetes. These medical conditions are known triggers for erectile dysfunction.
Instead, eat a diet that is abundant in fruits, vegetables, and whole grains. In particular, try to eat more garlic, onions, bananas, peppers, oyster, salmon, apples, and eggs.
Take a prescription medication
If you are frequently having difficulties with achieving or maintaining an erection, you might be experiencing erectile dysfunction.
Prescription medications like sildenafil (the generic version of Viagra) can reduce the symptoms of ED so you can enjoy sex with your partner.
Stop smoking
Smoking is considered to be the leading cause of erectile dysfunction in men under the age of 40
Quitting smoking may help you improve your stamina and achieve stronger, more consistent erections.
Drink less alcohol
Drinking too much can make it more difficult to maintain an erection.
If you are planning on having sex, it’s best to limit your alcohol consumption beforehand.
Use a numbing wipe
If you are having trouble with premature ejaculation, using a numbing wipe can be helpful.
These wipes typically contain numbing agents that help you reduce sensation and delay your ejaculation.
How Rex MD Can Help
Kegel exercises can help you maintain and improve your ability to get an erection strong enough for sex. They can also help you gain better control of your ejaculatory responses.
Changing your diet, getting more exercise, quitting smoking, and drinking less alcohol can also improve your sexual performance.
If you are experiencing frequent erectile dysfunction or premature ejaculation, you may also want to look into using prescription ED medication or numbing wipes.
