Kegels for Men
Kegel exercises aren’t just for women—they can be helpful for men, too. Kegels can have a positive impact on overactive bladder symptoms (OAB) in men. Signs of improvement include more time between bathroom visits, fewer accidents, and less leakage.
Be sure to talk to your healthcare professional before starting any new diet or exercise routine.
3 muscles are involved in Kegels for men:
- A muscle that squeezes urine out of the urethra
- A muscle that’s involved in urination and forms a large part of the pelvic floor
- Another muscle that helps make up the pelvic floor
How to do Kegels for men: Make sure your bladder is empty, then flex your pelvic floor muscles for 5 seconds. Avoid holding your breath or flexing the muscles in your stomach, thighs, or buttocks. Relax for 5 seconds. Try to repeat this cycle of flexing then relaxing 5 times. As you get stronger, aim to flex for 10 seconds, then relax for 10 seconds. Try to do 3 sets of 10 repetitions per day.
Want to get a full pelvic floor workout? Try alternating between these two types of exercises:
- Short contractions: Quickly tighten your pelvic floor muscles, lift up, then release. This exercise works your fast twitch muscles. These muscles help prevent leakage by quickly shutting off the flow of urine.
- Long contractions: Slowly tighten your pelvic floor muscles, lift up, and hold for several seconds before releasing. This exercise works your slow twitch muscles. It helps build the supportive strength of your pelvic floor muscles.
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