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Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Here’s a guide to doing Kegel exercises correctly. Think Kegel exercises are just for women? 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.
To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Instead, breathe freely during the exercises. Aim for at least three sets of 10 repetitions a day.
Don’t make a habit of using Kegel exercises to start and stop your urine stream. Some doctors think this could cause a bladder infection. Make Kegel exercises part of your daily routine. Fit in a set of Kegel exercises every time you do a routine task, such as brushing your teeth.