If you practice Kegel exercises (also called pelvic floor exercises) for five minutes, two or three times daily, you will likely see significant improvement in your ability to control urinary leakage. Another bonus: Kegel exercises can also help you have more intense orgasms, and improve erections.
Bladder control problems aren’t something people like to talk about, but many people have them. Millions of U.S. adults have overactive bladder (OAB). And many of them also deal with incontinence -- the loss of bladder control that leads to leaking.
“They might avoid participating in certain activities for fear they won’t be close to a bathroom and might have an accident,” says Margaret Mueller, MD, assistant professor at Northwestern University Feinberg School of Medicine. “Most commonly, I hear...
Kegels are exercises that help you zero in on and strengthen muscles below the bladder that help control urination.
In men, urinary incontinence can be caused by a weak urinary sphincter that may result from surgery for prostate cancer, an overactive bladder, or a bladder that doesn't contract. Kegel exercises can help you improve -- or in some cases completely regain -- bladder control.
How Can Men Do Kegel Exercises?
Kegels are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Here’s how:
Halfway through urination, try to stop or slow down the flow of urine.
Don’t tense the muscles in your buttocks, legs, or abdomen, and don’t hold your breath.
When you can slow or stop the flow of urine, you’ve successfully located these muscles.
Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. It's important not to contract other muscles.
Some men need biofeedback to help them target the right muscles.
To do Kegel exercises for men:
Contract these muscles for a slow count of five.
Release the muscles to a slow count of five.
Repeat 10 times.
Do a set of 10 Kegels daily, three times a day.
When you’re first starting, it may be easier to do Kegel exercises lying down, so your muscles aren’t fighting against gravity. It may also be easier to contract the muscles for just two or three seconds at first.
After a few weeks, increase the time until eventually you’re contracting the muscles for a slow five or 10 seconds, and do the exercises standing up. That puts more weight on the muscles, boosting your workout and improving your control.
Remember not to tense your buttock, legs, or stomach muscles while you’re doing Kegels.