These 2 Kegel exercises for men are essential to gain strength and endurance for improving sexual function and bladder control in men. Pelvic Floor Physiotherapist Michelle Kenway teaches you how to do the 2 most important Kegel exercises for men, best positions and how many of these Kegel exercises to do for best results.
Time stamps
0:34 Fast Kegel exercises
2:12 Slow Kegel exercises
3:49 How many fast Kegel exercises
4:23 How many slow Kegel exercises
5:11 Total number of daily Kegel exercises
Pelvic Floor Muscles in Men
The male pelvic floor muscles sit at the base of the pelvis. These pelvic floor muscles consist of fast and slow twitch muscle fibers. The fast and slow twitch fibers both play a role in sexual function (e.g. lasting longer) and bladder control to stop bladder leakage.
Fast Kegel Exercises for Men
Fast twitch muscle fibers in the male pelvic floor contract quickly providing strength and power. These fast twitch muscle fibres play a role in sexual function and bladder control (e.g. leakage with cough or sneeze).
The correct technique for fast Kegel exercises for men involves contracting the pelvic floor muscles with a quick, strong (near maximal intensity) one second Kegel exercise. Completely relax the pelvic floor muscles before doing the next fast Kegel exercise.
The correct Kegel exercise technique involves the penis retracting (moving inwards towards the body) and lifting slightly. When the pelvic floor muscles relax the penis returns back to its resting position.
Slow Kegel Exercises for men
Training the slow twitch muscle fibers increases the endurance of your pelvic floor muscles so they can work longer. These slow twitch muscle fibers help men last longer and play a role in bladder control.
The correct technique for slow Kegel exercises for men involves shortening the penis and stopping the flow of urine before relaxing the pelvic floor muscles back to resting. Slow Kegel exercises involve contracting the pelvic floor muscles for up to 10 seconds at a time. These are submaximal intensity pelvic floor exercises.
How Many Kegel Exercises for Men
Fast Kegel Exercises
1 second muscle contraction and relaxation
10 reps
6 times a day
Maximum intensity
Slow Kegel Exercises
slow long 10 second muscle contraction and relaxation
10 reps
6 times a day
70% maximal voluntary contraction
Total Daily Kegel Exercises
120 kegel exercises/day
60 slow long exercises (10 second holds)
60 short fast exercises (1 second holds)
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Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019 Jun;105(2):235-243. doi: 10.1016/j.physio.2019.01.002. Epub 2019 Jan 14. PMID: 30979506.
Hodges PW, Stafford RE, Hall L, Neumann P, Morrison S, Frawley H, Doorbar-Baptist S, Nahon I, Crow J, Thompson J, Cameron AP. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371. doi: 10.1016/j.urolonc.2019.12.007. Epub 2019 Dec 25. PMID: 31882228.
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