Weak pelvic muscles may contribute to urinary incontinence in men and women. Women with weak pelvic muscles can suffer from pelvic prolapse, a condition where the uterus presses against the vagina. Weak pelvic muscles can contribute to premature ejaculation in men. Kegel exercises can strengthen pelvic floor muscles. Performing Kegel exercises may also enhance sexual pleasure for men and women, according to Dr. Ruth Westheimer, writing for iVillage.
Kegel Exercise for Women
To locate the correct muscles for performing a Kegel exercise, insert a single finger into your vagina. The muscles you use to tighten the grip around your finger are your Kegel muscles. Another means of identifying the proper muscles is to attempt to stop the flow of urine while urinating. Don't make a habit of stopping your urine stream; doing so may weaken the muscles on your pelvic floor, MayoClinic.com warns.
While sitting or lying down, contract the muscles of your pelvic floor for 5 seconds, then relax for 5 seconds. Repeat the contractions three or five times. Eventually you should be able to contract your pelvic floor muscles for 10 seconds at a time, with a 10-second rest between contractions, MayoClinic.com states.
Kegel Exercise for Men
Pelvic floor muscles for men form a "hammock" between the penis and rectum. To isolate the proper muscles, attempt to stop your urine flow while urinating. Your penis should move slightly as you contract your pelvic floor muscles. Do not repeat this procedure once you have identified the correct muscles, Drugs.com warns.
You may perform Kegel exercises standing, sitting or lying down, but always empty your bladder first. Begin with slow contractions; tighten the muscles of your rectum as if you were attempting to hold back a bowel movement. Hold the contraction for a count of 10, then release and relax for a count of 10. Perform one set of 10 contractions at least three times each day. Follow slow contractions with five to 10 sets of quick contractions, Drugs.com recommends.
Considerations
Avoid tightening your abdominal or back muscles while you perform Kegel exercises and do not hold your breath, Medline Plus advises. You may require several attempts before you are able to isolate the correct muscles to perform Kegel exercises. Your pelvic floor muscles may be too weak at first to complete a full set of repetitions or hold contractions for a full count of 10 when you begin Kegel exercises. If so, perform fewer contractions and hold each contraction for a count of five until your pelvic floor muscles get stronger. You should begin to see improvement in four to six weeks, although significant improvement may require as long as three months, according to the University of Maryland Medical Center.
References
- Medline Plus: Kegel Exercises
- University of Maryland Medical Center: Kegel Exercises -- Overview
- MayoClinic.com: Kegel Exercises -- a How-To Guide for Women
- Merck Manuals Online Medical Library: Pelvic Floor Disorders
- Ohio State University Medical Center: Kegel or Pelvic Floor Muscle Exercises for Men
- Drugs.com: Kegel Exercises for Men
