Do Kegel exercises really work

Kegel exercises for men: training the pelvic floor muscles

The pelvic floor is about the size of the palm of your hand and consists of muscle tissue. Arbitrarily controllable muscles can be trained, including the pelvic floor. The exercises are important for men because the urethra runs through the pelvic floor. Urinary incontinence can occur after a surgical procedure, for example a prostate operation. Men can counteract the uncontrolled loss of urine.

  1. Slight tension (Lie on your back, legs straight): Tense your pelvic floor for three to five seconds. Tensing the pelvic floor means “sucking the perineum into the pelvis,” as if you were suppressing the urge to urinate or defecate. Repetition: eight to ten times.
  2. Greater tension (Lie on your back, legs straight): Tense the pelvic floor more tightly for three to five seconds, tension is clearly noticeable. Repetition: eight to ten times.
  3. Combination exercise (Lie on your back, legs straight): Tense the pelvic floor slightly, release tension, tighten the pelvic floor more. Repetition: eight to ten times.
  4. Elevator exercise (Lie on your back, legs straight): Imagine that your pelvic floor is moving in an elevator. He stops on each floor: gently tense the pelvic floor for three seconds - tense three seconds more - tense three seconds even more - slowly release tension. Repetition: eight to ten times.
  5. Tension in the anterior pelvic floor area (while sitting): Tense the pelvic floor for three seconds while mentally pulling the penis towards the navel. Repetition: eight to ten. times
  6. Practical exercise: Drink two to three glasses of water, wait 15 minutes, and go to the bathroom. Keep interrupting the urine stream while standing up to urinate. The pelvic floor muscles contract during this. Withdraw urine "in small portions".