Benefits of Kegel Exercises for Men

Kegel exercises, also called pelvic muscle exercises, are performed to strengthen the muscles of the pelvic floor, which can help prevent incontinence, prevent accidentally passing gas or stool, and improve orgasms.

There are three basic muscles used when performing a Kegel:

• Bulbocavernosus (BC) muscle 
  • Squeezes semen or urine out of the urethra
  • Squeezes more blood into the end of the penis
  • This is the main muscle used when performing Kegels.
• Pubococcygeus (PC) muscle 
  • Plays a role in urination and bowel movements
  • Forms a large part of the pelvic floor, supporting lower organs
  • Contracts during orgasm
• Iliococcygeus (IC) muscle
  • Forms part of the strength of the pelvic floor
  • Pulls the anus back up after a bowel movement

You can identify your pelvic floor muscles by attempting to stop your urine flow midstream. These are the muscles that will be used. 

• Start with an empty bladder and tighten the pelvic floor muscles (the same way you would when you hold your urine) for five seconds, then relax for 5 seconds. Attempt to do five repetitions (reps) on the first day. Work up to 10 seconds at a time.
• Aim for three sets of 10 reps daily. 
• Avoid tightening muscles in the abdomen, thighs, or buttocks, and avoid holding your breath.