Can you please share routine? Every time I tell myself I'm going to do them regularly, I forget about it after a day or two.
For me, I have a daily 15 min. of reading/positive manifestation where I just do them during that. So, just pinpoint an everyday 10-15 min activity and just associate your kegel pump with that.
The article below suggests doing the sets 3 times per day, I don't do that, but basically the point is you can do these anytime and anywhere.
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Kegel exercises for men: Understand the benefits
Kegel exercises for men can help improve sexual performance and improve bladder control. Here's a guide to doing Kegel exercises correctly.
By Mayo Clinic Staff
Think Kegel exercises are just for women? Think again.
Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. With practice, Kegel exercises for men can be done just about anytime.
Before you start doing Kegel exercises, find out how to locate the correct muscles and understand the proper technique.
Benefits of Kegel exercises for men
Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions such as diabetes and an overactive bladder.
You might benefit from doing Kegel exercises if you:
Have urinary or fecal incontinence
Dribble after urination — usually after you've left the toilet
How to do Kegel exercises for men
To get started:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
When to do your Kegels
Make Kegel exercises part of your daily routine. For example:
Fit in a set of Kegel exercises every time you do a routine task, such as brushing your teeth.
Do another set after you urinate, to get rid of the last few drops of urine.
Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting.