With a simple, regular routine, you can learn how to do Kegel exercises for men. Kegel exercises were developed by (and named after) Arnold Kegel in the mid-1900's as a means to control post-natal incontinence. These exercises work out the pubococcygeus muscle, which supports the pelvic organs. While the exercises were originally recommended for women, men have this same muscle, and regular exercise can maintain prostate health, prevent urinary incontinence and remedy premature ejaculation. Certain supplements can also promote prostate health, but following these easy steps is the best way to support long-term prostate wellness.
- Become familiar with your pubococcygeus (or PC) muscle. You need to become aware of this muscle's function and location. During urination, notice the muscle that you grip and release to control the flow of urine. You've found it! Become comfortable freely controlling this muscle at will without wetting yourself. You may want to practice while sitting down at first.
- Start with patterned routines of exercise. On your first try, attempt to tighten and hold the muscle for ten seconds. If you can't make it, stick with whatever rep you were able to achieve. Now repeat this ten or twelve times—don't overdo it! Work out your PC muscle several times a day, and you should begin to notice a difference in the amount of control you have over this part of your body.
- Don't forget to breathe! Tightening the PC muscle may cause you to tense up at first, but you should try to reach a point where you can control this muscle without putting the rest of your body through any stress or discomfort.
- Work out your PC muscle during daily activities. If you develop your PC strength enough, you will eventually become comfortable with working out this muscle without needing to set aside time for the exercise. You can tighten, hold and release while brushing your teeth in the morning, during the last stretches before bed time, or really any time of the day you feel comfortable with it. Avoid this workout in particularly tight pants.