The first step to incorporating Kegel exercises into your lifestyle is identifying your PC muscles to ensure you’re contracting them when performing exercises. You can use any of the exercises we discussed earlier, like holding your urine back when peeing, to locate your pelvic floor muscles. These are the same muscles you use to control passing gas. Men can visually confirm they’re contracting their PC muscles by observing their testicles to see if they rise.
Once you’ve identified your PC muscles, working them out is as simple as contracting them for a few seconds and allowing them to relax for the same amount of time. Aim to get 10 to 20 reps when performing Kegel exercises, and aim for three to four sets spread throughout the day. Try not to hold your breath when performing these exercises, and keep muscles like your glutes, abs, and thighs relaxed while performing Kegels. You only want to contract the muscles in your pelvic floor.
Gradually increase the length of time you contract your pelvic floor when performing Kegel exercises and increase your number of reps. Over time, these basic Kegel exercises will lead to better sexual performance and improved bladder control.
Try varying how you perform your Kegel exercises to give your PC muscles different types of workouts. For example, instead of slowly contracting your pelvic floor muscles for a fixed length of time, you can contract your PC muscles in quick succession. You can also play with your position when performing your exercises. You can perform Kegel exercises when laying down, sitting, or standing. This targets your PC muscles from different angles, helping to strengthen them.
Kegel exercises are low-risk, and they can be performed virtually anywhere. You can perform Kegel exercises while riding the bus, lying on the couch, or waiting in line at the store. Make it a habit to perform these exercises a few times daily, and you’ll get to enjoy benefits like improved bladder control, improved erections, lower odds of premature ejaculation, lower risk of urinary incontinence, lower risk of pelvic organ prolapse, and improved sexual function.
A doctor might recommend bladder training treatments or medication to complement Kegel exercises if you already have existing health issues due to a weakened or stretched-out pelvic floor. The key to enjoying the benefits of Kegel exercises is making it a part of your lifestyle the same way you make working out other parts of your body part of your routine.
Text: Evolve MMA
Evolve MMA is Asia’s top martial arts academy to house the most number of world champions across all major martial arts disciplines.