Doctors say EVERY man over 50 should do these daily exercises to boost your sex life and beat frequent urination. Here's EXACTLY how - and the truth about the £13 gadget that promises to solve your bedroom issues

Middle-aged men are being bombarded with societal media ads for bizarre-looking workout machines that makers assertion tin lick everything from mediocre chamber show to predominant urination.

The pop-ups connected Facebook and Instagram suggest these ‘kegel trainer’ devices – which are held betwixt the thighs and squeezed to fortify the muscles successful the pelvis – volition marque users ‘a monster successful bed’, ‘boost testosterone’ and ‘halt embarrassing leaks’.

But doctors speaking to The Mail connected Sunday insist, portion pelvic-floor exercises are mostly beneficial for men, determination is nary request to walk currency connected gadgets – adjacent if they lone outgo £13.

They besides pass that ‘overdoing’ these routines could bash much harm than good, arsenic they volition exacerbate the issues they purpose to treat.

Pelvic-floor exercises are usually recommended to women aft giving commencement to amended betterment – and to those of some sexes with continence issues. 

The exercises, known arsenic kegels, impact consciously contracting and relaxing the ‘hammock’ of muscles and ligaments that enactment the bladder, bowel and rectum, and lend to intersexual function.

Despite this, galore men are unaware of the benefits. ‘Men request to cognize that they person a pelvic floor,’ says Dr Ashwin Sridhar, a advisor urologist astatine University College London Hospital. 

‘All men implicit the property of 50 tin payment from these exercises arsenic a preventative measure, different they summation their hazard of suffering from mediocre bladder power and intersexual show issues.’

Dr Sridhar warns that pelvic-floor spot deteriorates with property but besides manner factors – specified arsenic cardiovascular fitness, value and underlying wellness conditions – tin person an impact.

‘If men consciousness that they are having to urinate much often oregon it becomes much urgent, that is simply a tell-tale motion you person a weakened pelvic floor,’ adds Dr Sridhar. He suggests that men implicit 50 should beryllium carrying retired grooming daily.

Physiotherapist James Pollen, who specialises successful the pelvic floor, says: ‘By doing kegel exercises, men are little apt to endure from premature ejaculation and urinary incontinence arsenic they get older. People often, wrongly, judge that pelvic-floor exercises are conscionable for women, but they tin person specified a large interaction connected men.’

An casual mode to prosecute the pelvic level is to ideate you are trying to halt the travel of urine portion besides preventing yourself from passing wind. Exercise examples see lying connected your back, contracting these muscles for a dilatory number of 5 and releasing them for the aforesaid period. Mr Pollen suggests that men should beryllium capable to transportation retired 8 to 10 beardown contractions and clasp for 10 seconds.

‘Men implicit 45 tin payment from regular kegel grooming arsenic a preventive measurement – arsenic good arsenic men who are experiencing symptoms of a anemic pelvic floor, similar urinary incontinence oregon intersexual dysfunction,’ says Mr Pollen. 

‘If you are younger, and without symptoms, you would payment from making definite these muscles enactment by doing the exercises, but little often – apt conscionable erstwhile a week.’

A squad from University Hospital Freiburg past twelvemonth recruited 237 men who were suffering with bladder emptying disorder.

After 12 weeks, the proceedings recovered a important betterment successful symptoms and prime of beingness measures from participants fixed the pelvic level exercise, compared to those successful the power group.

Other probe has shown that it tin assistance men with premature ejaculation – a information which estimates suggest up to 30 per cent of men endure from.

One study, published successful the diary Therapeutic Advances successful Urology successful 2014, asked 40 males suffering from premature ejaculation to execute hour-long exercises 3 times a week for 3 months. By the extremity of the tests, 83 per cent were capable to power their ejaculatory reflex for 2 minutes and 40 seconds – arsenic opposed to the archetypal mean of 39 seconds.

But determination is simply a hazard of men ‘overdoing’ pelvic-floor exercises.

‘Overworking these muscles tin pb to uncomfortable pelvis pain,’ says Gerard Greene, a physiotherapist. ‘And successful younger men, who already person a beardown pelvic floor, doing excessively galore of these exercises whitethorn adjacent origin erectile dysfunction if they strain the muscle.’

There are pelvic-floor strengthening devices designed for women – immoderate of which outgo upward of £100. Many of these are inserted into the vagina and supply real-time feedback connected the spot of pelvic level contractions.

But a 2019 review, published successful the diary Neurourology and Urodynamics, evaluated 11 of these gadgets and concluded ‘there was a deficiency of convincing grounds for astir devices’.

As for kegel trainers aimed astatine men, nary grounds could beryllium recovered to backmost the claims made by firms selling them. Mr Pollen said: ‘There is nary speedy hole – nary gadget is going to lick your problems. Don’t discarded your money.’

Experts counsel utilizing the NHS Squeezy app and seeing your GP if you endure from erectile dysfunction oregon urinary incontinence.

How to bash pelvic level exercises without a machine

Experts present urge that each men implicit 50 should beryllium doing pelvic level exercises, and nary instrumentality is needed. 

First, place the close muscles: ideate stopping the travel of urine midstream – those are your pelvic level muscles. 

You whitethorn consciousness the basal of your penis assistance slightly. If you can’t consciousness these muscles, talk to your GP.

Main workout routine

• Tighten and assistance the pelvic level muscles
• Hold for 5 seconds, past merchandise slowly
• Rest a fewer seconds, past repeat
• Do this for up to 8 to 10 times. If 5 seconds feels easy, purpose for ten.

Quick contractions

• Do 5 to 10 short, beardown squeezes, pulling up and letting spell immediately.

Key guidelines

• Aim to execute the regular 3 times a day
• Don’t transcend 10 repetitions per session. unless advised by a aesculapian professional
• Stop if you statesman to consciousness pain