Sitting Kegels

Sitting Kegels – Working Your Pelvic Floor Muscles While Seated

What Are Sitting Kegels?

Sitting Kegels are a version of the classic Kegel exercises you can do while sitting down. This position is super handy for men who want to strengthen their pelvic floor muscles even when they're at work, in meetings, or driving. This method lets you focus on the specific muscles that help control ejaculation, support erectile function, and promote overall pelvic health—all while you're sitting comfortably.

Why Do Sitting Kegels? The Benefits for Men:

• Super convenient and discreet: You can do them anytime, anywhere—at your desk, watching TV, or even in the car.
• Targets pelvic floor muscles: It strengthens the muscles that help with sexual function, urinary control, and stability in your pelvis.
• Boosts blood flow to the pelvic area: This supports your sexual health and vitality.
• Improves control and endurance: It helps you last longer by building stronger pelvic floor muscles.
• Reduces discomfort: It can help ease pelvic discomfort, which is common in men with lower back or pelvic issues.

How to Do Sitting Kegels – Your Step-by-Step Guide

1. Step 1: Find the Right Muscles
   • Just like with regular Kegels, you first need to locate your pelvic floor muscles.
   • To do this, try to stop your pee midstream or prevent yourself from passing gas—these actions will engage your pelvic floor muscles.
2. Step 2: Sit in a Comfy Position
   • Sit up straight in a chair with your back tall. Make sure your feet are flat on the floor and your legs are relaxed.
   • Keep your body still, and avoid tightening your thighs, butt, or belly.
3. Step 3: Squeeze Your Pelvic Floor Muscles
   • Squeeze your pelvic floor muscles and hold that squeeze for 5–10 seconds.
   • Really focus on only using your pelvic muscles and try not to use other muscle groups.
   • Release the muscles slowly and rest for 5 seconds.
4. Step 4: Repeat the Exercise
   • Do 10–15 squeezes and releases in one session.
   • Aim for 2–3 sessions per day.
5. Step 5: Get Stronger Over Time
   • As you get used to sitting Kegels, try holding the squeeze for up to 15 seconds for a bigger challenge.
   • Keep your breathing relaxed and steady so you don't create tension elsewhere in your body.

Extra Tips for Success:

• Consistency is key: Make sitting Kegels a regular part of your daily routine for the best results.
• Don’t overstrain: Start with shorter squeezes and slowly work your way up to longer holds.
• Focus on your form: It’s super important to only engage your pelvic floor muscles. Don't squeeze your butt or abs.
• Use your idle time: Sitting Kegels are perfect for those times when you're not actively moving, like when you're watching TV, reading, or working at your desk.

Who Can Get the Most Out of Sitting Kegels?

Sitting Kegels are really helpful for men who:

• Want a convenient and discreet way to strengthen their pelvic floor.
• Have jobs where they sit a lot or spend a lot of time seated and want to make that time more productive.
• Are looking to improve their pelvic health, sexual function, and control.
• Experience pelvic discomfort or mild issues like premature ejaculation or erectile dysfunction.
• Want to build endurance and stronger pelvic muscles over time.