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Why Kegel Exercises Are Important For Men and Women To Do!

Why are Kegel exercises important for both men and women?

Kegel exercises have been thought of for pregnant or postpartum women as a way to decrease the risk of bladder leakage. But Kegel exercises can benefit everyone especially those with low back pain. While Kegel exercises by themselves won't cure low back pain, they should be an addition to your low back exercise routine to strengthen, increase tone and stability and help to develop correct movement patterns.

By strengthening the pelvic floor, Kegels increase core strength which helps to protect the spine especially during movement. Here's how men and women can learn to do Kegels.

How Can Men Do Kegel Exercises:

Kegels are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Here's how:

  • Halfway through urination, try to stop or slow down the flow of urine.

  • Don't tense the muscles in your buttocks, legs, or abdomen, and don't hold your breath.

  • When you can slow or stop the flow of urine, you've successfully located these muscles.

Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. It's important not to contract other muscles.

Some men need biofeedback to help them target the right muscles.

To do Kegel exercises for men:

  • Contract these muscles for a slow count of five.

  • Release the muscles to a slow count of five.

  • Repeat 10 times.

  • Do a set of 10 Kegels daily, three times a day.

When you're first starting, it may be easier to do Kegel exercises lying down, so your muscles aren't fighting against gravity. It may also be easier to contract the muscles for just two or three seconds at first.

After a few weeks, increase the time until eventually you're contracting the muscles for a slow five or 10 seconds, and do the exercises standing up. That puts more weight on the muscles, boosting your workout and improving your control.

Remember not to tense your buttock, legs, or stomach muscles while you're doing Kegels.

kegel session 1

Exercise A
Sets: 3
Quickly clench and release repeatedly for 10 seconds.

Take a 10-second break between sets.

Exercise B
Sets: 10
Clench and release repeatedly for 5 seconds.

Take a 5-second break between sets.

Exercise C
Sets: 3
Tighten and hold your PC muscle for 30 seconds.

Take a 30 second break between sets.

That’s it for today, but repeat these Kegel exercises for men daily for one week.

kegel session 2

Exercise A
Sets: 10
Clench and hold your PC muscle for 5 seconds.

Release and repeat.

Exercise B
Sets: 3
Quickly clench and release your PC muscle 10 times.

Exercise C
Sets: 3
Clench and release your PC muscle alternatively in long and short bursts for counts of 10.

Exercise D
Sets: 1
Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

You can do the session 2 Kegel exercises for men for a week; however, feel free to progress if you feel you are strong enough. Remember that these are strengthening exercises, so start off slowly and build up, just like you would with any other muscle.

Performing Kegel exercises for women:

  • Kegel exercises are easy to do and can be done anywhere without anyone knowing.

  • First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.

  • When you've found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.

  • Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.

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