What is Best Exercise for Man?
We ALL have preferences when it comes to choosing our preferred way to get fit, whether it be Lifting, HIIT workouts, endurance exercise like running or cycling, or something else altogether, there are certain exercises that every man should be doing. So, what the most crucial.
It all comes to personal choice of what they want to achieve rather than, what is crucial.
Want bigger bicep? Bicep Curl and blah blah blah….
Want to maintain your shape and look fit? Swimming, Running etc….
And the list goes on…….
Then, I realize many actually miss this exercise, worst some don’t even know this particular muscle exists.
Strengthen the Pelvic floor muscle or known as Kegal Exercise. Interesting..? keep reading I believe this will at least make you try since you have not heard of it!
What is Pelvic floor muscle? I will just attach a photo below.
What is kegel exercise and how to do it?
The Kegel exercise was discovered by Dr. Arnold Kegel in the 1940s to help women tighten their vaginas after giving birth. However, Kegels aren’t just for women — Kegel exercises also able to help men to improve their sex life.
Kegel exercises for men are a great way to improve the overall health and hardness of their penis, along with increasing your ability to last longer in bed. Just like with women, Kegels for men have one primary goal — strengthen your pelvic floor muscle (also known as the pubococcygeus (PC) muscle.) You can learn more about the pelvic floor muscles below.
PC muscle is very similar in both men and women, as it stretches from the tailbone up to the pubic bone, creating a hammock-like muscle floor. Pelvic floor supports the pelvic organs, assisting the sphincter muscle functions.
The Kegel Exercise is different from all the other penile exercises in that it actually contracts and strengthens real skeletal muscles – your pelvic floor muscles.
How to do Kegel exercises for men?
To get started:
- Locate Your Pelvic Floor Muscles – To find your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. If you’re able to stop or slow your urine in mid-stream, you’ve just successfully located and contracted your pelvic floor muscles! If you’re having a hard time, it’s the same set of muscles you use to tighten your anus. Now you’re ready to Kegel.
- Tighten(Contract) Your Pelvic Floor Muscles – When you’re ready to do Kegel exercises, the first thing you need to do is contract your pelvic floor muscles.
- Hold the Kegel Contraction – Hold that contraction for as long as you can. Most men can’t hold a Kegel at first for no more than a couple of seconds(Never believe try now!). Some may not be able to hold it at all(Kidding). Make a note of how long you can hold the Kegel.– to make you stronger!
- Release the Kegel Contraction and Repeat – Release the squeeze and repeat, for ten repetitions(for now). Gradually build up your Kegels until you can hold them for 30 seconds each.
When you perform the exercise correctly, you should be able to feel your testicles lift. This may take time for some men. But, if you practice the routine regularly, you should notice an improvement in your pelvic floor muscle strength.
The great stuff about the Kegel is that it doesn’t require any tools, object or assistance from your hands or legs. You can do Kegel exercises for men anywhere, anytime — whether it’s in a car, watching TV, standing, reading, in an MRT, in line at the grocery store, or even while you’re at work.
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.
Benefits of Kegel Exercises for Men?
- Stronger pelvic floor muscles, thanks to Kegels, gives you a more erect erection.
- Kegels indirectly enlarge the penis, through increased blood flow.
- Kegels can help you control your ability to orgasm, giving you greater sexual stamina.
- Kegels can help cure urinary incontinence, as these are the same muscles that help support and control your bladder.
- Kegels will help you increase ejaculation force and volume, giving you the most explosive orgasms you’ve ever had.
- Many men report after Kegeling for while that they no longer have to get up in the middle of the night to go to the bathroom as they once did.
- Kegels are also used for the treatment of prostate pain and swelling due to prostatitis — inflammation of the prostate.
Kegels are a great penis exercise for several reasons. Not only do they have all of the benefits we talked about above, but they’re easy to do and you can do them almost anywhere. People won’t even know you’re doing them!
How Often Should you Kegel?
It’s better to start off slowly and build up your routine. Here are my recommendations, to get you started Kegeling for better sexual health.
- For the first few weeks: Do 50 Kegels every other day. Each Kegel should be contracted for 1to 15 seconds, depending on the strength of your pelvic muscle. The first time you Kegel, it probably won’t last much longer than a second or five. With more exercise and experience, your PC muscle will become much stronger and your Kegel exercises for men will last much longer.
- Over time: Gradually incorporate more Kegels into your routine. Work up to five to ten minutes a day, four days a week. This should be fairly easy to do since you can do Kegel exercises for men anywhere, anytime. Many penis exercises do them on their morning commute to work, for example. Eventually, spice it up and try holding your Kegels for as long as possible.
Possible to Overtrain with Kegel Exercises?
As with all exercises, you don’t want to overtrain. It may be tempting to do as much as you possibly can at first, in hopes of seeing results faster. However, this usually backfires.
Like a bodybuilder who overworks their muscles and is either too sore or injures themselves and can’t continue to workout, Kegel exercises are very similar. Overtrain and you’ll do more harm than good. Listen to your body. Give your body time to heal and recover. Slowly and you’ll reap all the rewards Kegels have to offer!
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