Think Kegel exercises are just for women? Think again.
Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. With practice, Kegel exercises for men can be done just about anytime.
Before you start doing Kegel exercises, find out how to locate the correct muscles and understand the proper technique.
Benefits of Kegel exercises for men
Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions such as diabetes and an overactive bladder.
You might benefit from doing Kegel exercises if you:
- Have urinary or fecal incontinence
- Dribble after urination — usually after you've left the toilet
When to do your Kegels
Make Kegel exercises part of your daily routine. For example:
- Fit in a set of Kegel exercises every time you do a routine task, such as brushing your teeth.
- Do another set after you urinate, to get rid of the last few drops of urine.
- Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting.
When you're having trouble
If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and strengthen the correct muscles.
In some cases, biofeedback training might help. In a biofeedback session, your doctor or other health care provider inserts a small probe into your rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity. Research suggests that biofeedback training is more effective in treating fecal incontinence.
When to expect results
If you do your Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within a few weeks to a few months. For continued benefits, make Kegel exercises a permanent part of your daily routine.