Although Kegel exercises are recommended to improve the tone of the pelvic floor and strengthen a woman’s vagina, men can also do exercises to improve their floor. Meaning, sex is a two-way affair.
The male pelvic floor is at the bottom of the pelvis and acts as the base of the abdominopelvic compartment. It is the space where the viscera are located. Simply put, the pelvic floor in men is the area you rest on when sitting.
The penis is not a muscle, but inside it, and in nearby areas, there are muscles involved in erection or ejaculation, so it is possible to exercise and tone them for better sexual performance, according to expert recommendations.
The first thing to do is to locate the pelvic floor muscles, which are located around the two orifices of this area, urethra and anus, forming part of the sphincters that control urine (urethral sphincter) and feces and gases (anal sphincter).
An effective method to locate, feel and learn to contract the pelvic floor muscles is to stop urination. This method should never be used as an exercise, it is only to check that you are indeed contracting this musculature and not another one.
As there is a relation with the anal sphincter, another way to correctly locate the pelvic floor muscles is when the anus is contracted.
It may be helpful, with a mirror to observe what happens when you contract your pelvic floor. If the contraction is performed correctly you should observe how your scrotum rises noticeably and how your penis retracts.
When you finish emptying your bladder completely, perform a pelvic floor contraction. This will expel the remaining fluid, if any. This maneuver can be helpful in improving postvoid dribbling.
Once you have mastered the movement, it is recommended to warm up the area; contracting and relaxing the muscle in three series of 30 contractions, leaving a space of 30 seconds between series. From that moment on, the series increase in number and repetitions, and it is recommended to reach 300 per day in order to achieve good results.
These exercises are not performed with the penis erect. It is better to do them in a comfortable position, and you can do them sitting at work or in the middle of a zoom meeting, for example, as long as you are not so expressive and your face does not end up giving you away.
To recover the energy in the male reproductive system, just give a little massage to the testicles, to increase the production of testosterone which helps to revitalize sexual energy and strengthen erections.
After the testicle massage, grasp the penis and scrotum between your index finger and thumb and pull them forward, while pushing your pelvis backward. Pull to the left and then to the right and finish downward. Repeat 9 to 18 times.
It may sound crazy, but while your penis is erected tie two objects to it, one at the base and one near the glans, they should weigh the same. Lift them slowly and several times to strengthen the muscle. Remember not to overexert yourself.
You can also fill a container with dry, soft sand. You should wear a condom on your erect penis and try to gently insert it into the sand. Avoid sudden movements. Do 20 repetitions.
The #sinrecato question is: why is it so important to take care of the pelvic floor in men? Here are several reasons:
- It controls urinary and anal continence, and promotes proper emptying of the bladder and bowel.
- It supports the pelvic organs (bladder and rectum).
- It participates in sexual function, with an important role in erection and ejaculation.
The good news for all gentlemen is that if your pelvic floor muscles are in shape, you can improve the quality of your sexual relations.
So I invite you to start this simple training program to continue enjoying your sexuality and surprise your partner to the fullest.
Traducción del español: Catalina Oviedo Brugés