23 Jul Do Kegels Increase Testosterone and Benefit Men Sexually?
The testosterone hormone attracts major attention from men whether they are into bodybuilding or are simply ageing.
They try every possible way to boost the dipping testosterone levels and often the start is with natural ways.
Apart from improving diet, various exercises also promise to increase T-levels. Kegel exercise is one such way that’s grabbing a lot of attention nowadays.
This exercise type is usually associated with women who have to deal with weak pelvic floor muscles after pregnancy.
However, lately, it has been recommended for men with low T as well. So, do kegels increase testosterone levels in men?
While it is proven to positively impact the pelvic muscles of women, testosterone-boosting benefits of Kegel exercises for men are actually sixes and sevens.
Here are our findings on the relationship between kegel exercises for men and their impact on testosterone levels.
Key Insights:
- Kegel exercises are pelvic floor exercises that target the pelvic muscle and are mainly suggested for women.
- As per the research reports, Kegel exercises for men can help them improve sexual performance.
- Along with commonly recommended diet and exercise improvements, one can also try some unconventional ways to improve T- boost like avoiding plastic products and doing competitive activities.
Do Kegels Increase Testosterone?
Kegel exercises predominantly work to strengthen the pubococcygeus or pelvic floor muscles. Within the pelvis, they are located between the tailbone and pubic bone.
Since these muscles support the bowel and bladder, they play an important role in the sexual functions of men and women.
Nonetheless, when it comes down to “do kegel exercises increase testosterone”?
The answer is no. There is not enough research to prove that doing kegel exercises by a man can boost his primary male hormones.
Kegel exercises for men can improve blood circulation in the pelvic area and can certainly benefit prostate health.
However, performing it cannot have a direct significant impact on the testosterone levels. Now you may think why are men told to perform Kegel exercises for sexual benefits?
Well, Pelvic Floor Exercises do not boost testosterone levels but they do have performance benefits.
How Does Kegel Exercise Benefit Men Sexually?
By performing Kegels, men can exercise their pelvic floor muscles, support their bowel and bladder, and influence their sexual life.
Though Kegel exercises for men offer a wide variety of benefits when it comes to how pelvic floor muscle training helps men sexually, there are mainly 3 scientifically proven ones.
#1. Treats Erectile Dysfunction
This is one of the major Kegel benefits for men. Kegel exercises for men can improve erectile dysfunction by strengthening the pelvic floor muscles.
Notably, weak pelvic floor muscles are unable to support longer erections thus affecting their sexual life.
Nonetheless, the contraction and expansion of these muscles can increase the blood flow and will also strengthen them.
As a result, it helps men improve the pelvic organs and thus improve erectile dysfunction.
A study published in The British Journal of General Practice examines the role of pelvic floor exercises as a way of restoring erectile dysfunction in men with ED.
For this, the research recruited 55 men aged > 20 years who experienced erectile dysfunction for 6 months.
As per the reports of the study published in BJU International, men who were treated with pelvic floor exercises showed significant improvement in erectile function after 3 months.
Therefore, the study suggests pelvic floor exercises for men looking for a long-term solution for erectile dysfunction.
#2. Improves Premature Ejaculation
Another sexual benefit of performing Kegel exercises for men is improving premature ejaculation.
Weak pelvic muscles can make it difficult and even painful at times to delay ejaculations.
Nonetheless, performing kegel exercises can help improve stamina in men with premature ejaculation.
As per Therapeutic Advances in Urology, a study evaluated the possible therapeutic role of pelvic floor muscle rehabilitation in men who were affected by lifelong premature ejaculation.
The study treated 40 men with lifelong premature ejaculation with pelvic floor exercises for 12 weeks.
At the end of the treatment, around 82.5% (33) of men gained their ejaculatory reflex. Treating premature ejaculation enhances sexual performance.
#3. Greater Intimate Sensations
Performing kegel exercises can do men a favor by improving their intimate sensations.
Weak pelvic muscles that are unable to maintain erection cannot for a fact make you feel more intimate or give rise to satisfied intimate sensations.
However, doing kegel exercises for men can certainly improve the conditions.
The increase in blood flow, the strengthening of pelvic muscles, and longer erections leave men with more intimate feelings.
Men can experience greater sexual pleasure through better ejaculation and improved orgasm sensation.
Therefore, if you are experiencing sexual dysfunctions because of weak pelvic muscles, kegel exercises can be an effective treatment.
However, when it comes to increasing testosterone by performing Kegels, there is no strong scientific evidence to prove its effect. But this isn’t the end of the world for those trying to boost their testosterone levels.
10 Proven Ways to Boost Testosterone That are Better Than Doing Kegels
Boosting testosterone levels isn’t rocket science if it is not due to any medical condition.
Age-related decline in primary male hormone or simply trying to boost its production for bodybuilding benefits requires some simple steps.
While you may think we will be discussing some mainstream ways like diet and exercise (not that they don’t work), our findings actually include 10 uncommon ways to increase testosterone levels.
#1. Get “Just Enough” Proteins
You may think proteins are for muscle building; however, proteins can block the SHBG hormone leaving you with more free testosterone.
Notably, free testosterone levels are what matter the most when it comes to testosterone benefits.
Interestingly, the body only has 2% free testosterone out of total testosterone levels. An increase in SHBG bonds to testosterone and converts it into estrogen leading to a decline in T levels.
Protein on the other hand limits Sex Binding Globulin and helps maintain the T levels.
However, make sure not to consume too much protein because its excess consumption is proven to lower testosterone.
#2. Keep a Check on Your Weight
Maintaining weight can not only protect you from some of the health hazards but can also help restore manliness.
Fat cells are high in aromatase which is an enzyme that converts free testosterone into estrogen.
Adding to it, too much weight can also lead to diabetes, increased cholesterol, and stress all of which are not good for testosterone levels.
In fact, a study by the Journal of Clinical Endocrinology clearly states that testosterone levels in young obese pubertal and post-pubertal men are 40-50% lower than those with normal BMI.
Not to mention, being heavily overweight can also impact your sleep and in case you don’t know, lack of sleep is directly related to testosterone decline.
Therefore, make sure to keep your weight in check.
#3. Minimize Non-Native Electromagnetic Field Radiation
If you are habituated to using too many electronic gadgets, it’s time to start making a distance if you want to see an improvement in your testosterone levels.
Exposure to radiation whether it is from cell phones or wi-fi routers is proven to affect sperm quality, fertility, and testosterone production.
As per the reports of the Asian Pacific Journal of Reproduction, exposure to 1 mT, 50 Hz EMF continuously for 85 days significantly decreased sperm motility and testosterone levels.
#4. Reduce Plastic and Man-Made Chemical Exposure
No one will recommend this but considering how overly exposed we are to plastics and BPA, it is recommended to maintain distance from such products.
Plastic products include a chemical called Bisphenol-A (BPA) which is a weak synthetic estrogen.
BPA when absorbed by the body acts as a hormone disruptor and can also block and mimic hormones and the way they act in the body. Since BPA is an estrogen, it reduces the testosterone levels.
Also, other man-made chemicals like parabens, Phthalates, Benzophenones, triclosan, and triclocarban are also proven to disrupt hormone production and its utilization in the body.
#5. Address Underlying Health Issues
Certain underlying health issues can have an impact on the testosterone levels.
For instance, men with diabetes, heart-related conditions, and prostate health issues can witness a decline in testosterone levels.
It is important to treat such health issues first with a professional’s help to improve testosterone levels.
After this, you can assist the body in getting back to natural testosterone production by improving diet and exercise.
#6. Maintain Vitamin and Minerals Consumption
Mineral and vitamin deficiency is one of the major contributors to testosterone decline. Fixing nutritional deficiencies is one of the easiest ways to recover from declining testosterone.
Most people are deficient in vitamin D and B which are proven to boost testosterone levels.
Adding to it, minerals like magnesium, iron, and creatine can also help with a testosterone boost.
In fact, a lot of successful testosterone boosters include these vitamins and minerals to increase the natural testosterone production.
TestoFuel one of the leading T-boosters includes vitamin D, K, magnesium, boron, and zinc in its blend.
Successful Testofuel reviews show what a well-designed testosterone booster laced with essential nutrients can do to your T-levels.
This is why a lot of musclebuilders take multivitamins to replenish their nutritional deficiencies for better testosterone production.
#7. Take Cold Showers
The idea is to keep your testes cold and relaxed. It is recommended to wear loose-fitted clothes and take cold showers frequently.
This prevents testicles from becoming too hot because it decreases testosterone production.
Also, too much heat increases the stress levels on the testes and thus hampers testosterone production.
In fact, some researches prove the positive effect of cold showers on testosterone production. I mean there is a reason why your balls are hanging outside your body.
#8. Lift Heavy
Lifting heavy weight is also directly associated with accelerating testosterone production.
Lifting heavy weight burns fat, improves metabolic function, and involves larger muscles of the body all of which leads to better testosterone production.
As per the reports of the study published in the Journal of Strength and Conditioning Research, performing the good old squat can produce more growth hormones and testosterone in comparison to machine exercises involving same muscles.
In another study published in Mechanisms of Ageing and Development, subjects who completed three sets of lifts with 8-10 Reps/set showed significant improvements in growth and testosterone hormone.
#9. Participate in Competitive Activities
Have you felt the adrenaline rush ever?
Well, a fun fact—engaging in any competitive activity can increase testosterone levels. So, if you think it’s too much stress, it is actually not.
For this, you can start by taking part in adventure sports, learning boxing, and taking part in competitive activities from time to time and it will keep your testosterone levels high.
It is, in fact, stated in a study published in Biological Psychology that experiencing a physiological rush in response to a thrilling activity like sykdiving can lead to an increase in testosterone.
#10. Look After Your Gut Health
Above all, make sure you have a healthy gut. It is because the gut consists of millions of good bacteria that are responsible for the better digestion and absorption of nutrients.
If your gut is not working healthily, your body might experience difficulty in nutrient absorption leading to vitamin and mineral deficiency and testosterone decline.
Bloating uneasiness and hormonal imbalance as well can also hinder testosterone production. Gut-brain axis will; also stimulate testosterone production and will thus help maintain a testosterone level.
These were some of the unconventional ways to boost testosterone that are often missed by even the pro fitness freaks.
While performing Kegels can increase sexual satisfaction, without testosterone production, no activity can help you attain the ultimate satisfaction.
Final Verdict
Kegel exercises were mostly associated with women and their weak pelvic issues. However, after its benefits, men also performed kegel exercises.
Nonetheless, while it is proven to have an impact on blood flow in the pelvic area, there is no scientific proof regarding its impact on testosterone levels.
However, men with sexual difficulties like premature ejaculation and erectile dysfunction can surely get benefits after performing Kegel exercises.
Its ability to tighten the pelvic muscles makes it an effective treatment for such dysfunctions.
Men dealing with low testosterone can rather try testosterone-boosting activities to make a significant impact on male hormone performance.
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