| By :
Joe Maldonado
Copyright (c) 2011 Joe Maldonado A man named Dr. Arnold Kegel developed the kegel exercise to strengthen the muscles in the pelvic floor. Most of the time when you hear about this exercises it is in reference to women. However, they are becoming increasingly popular for men as well, since there are a lot of benefits that men can get from them too. Once more men become aware of all of the benefits that they can receive from these exercises, they will became just as popular for men as they are for women. By doing these exercises, men can strengthen their bladder as well as their urethra. This can offer great benefits for those men who have undergone a prostatectomy. The bladder muscles end up getting stronger, which gives men more control over this muscle. By doing these exercises every day, men can also increase the strength of their bowels. There are many things that can cause the pelvic muscles to become weak over time. It does happen naturally with age, but those who are overweight or do not exercise on a regular basis will also experience this issue. The muscles will also become weaker after surgery on the prostate gland. The most important thing to do before you even begin kegel exercise is to be sure that you locate the correct muscle to exercise. In order to find the muscle that you need to focus on during exercise, try to stop your flow of urine midstream. The muscles that you use to do this are the right muscles to focus on during these exercises. However, the only time that you should do this test is when you are trying to locate the muscles that you need to target. Do not do the exercises when you are in the process of urinating, or you could put yourself at risk of getting a urinary tract infection. Once you have successfully located the proper muscles for kegel exercise, you can discreetly do the exercises at any time, no matter where you are. These exercises should always be done with an empty bladder. All you have to do is just squeeze the muscles in your pelvic area and hold it for about 3-5 seconds. Then you take ten seconds to relax the muscles in between repetitions. It will be ideal for you to do these exercises 1-3 times each day, in repetitions of ten. You are only going to be able to hold these muscles for a couple of seconds when you first start out. However, with time and practice your strength will build up and you will gradually be able to hold the muscles for longer periods of time. For this reason, you should increase the duration of these exercises with time. You shouldn't go above 10 seconds for one contraction though. With daily exercise, these muscles will build up strength so that you can avoid exhaustion in this area. You will be much more likely to remember to do your exercises if you do them at the same time every day. With dedication, kegel exercise can bring you a number of benefits, so keep it up!
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