Do you have issues with premature ejaculation and erection? Have you tried taking pills and using penis enlargement device for this? Did it work?
If it didn’t work and you are now desperate to find a solution to your predicament, maybe it is time for you to try a new way to see different results like penis exercises.
Men can suffer from two sexual related problems that can drive them into a deep depression: erectile dysfunction and premature ejaculation.
These two conditions can affect one’s self-confidence and self-esteem, but not for long if you are willing to do something about it. One of the solutions is Kegel exercises.
- 1 What is Kegel Exercise
- 2 Does Kegel Exercise Work?
- 3 Kegel Exercises Benefits
- 4 How to Kegel Exercise For Man
- 5 Steps to Kegel Exercise
- 6 Video for Kegel Exercises
- 7 Tips in Doing Kegel Exercises
- 8 Different Techniques To Do Kegel Exercise From Beginners To Advance
- 9 Kegel Exercise Routines
- 10 Conclusion
What is Kegel Exercise
Kegel exercise or strengthening the pubococcygeus (PC) muscle can help men and women treat their urinary and fecal incontinence.
Meanwhile, Kegel exercise for men helps you deal with erectile dysfunction and premature ejaculation. So, if you are done with all the pills, penis extenders and pumps, it is time to try this.
Kegel exercises (named after Dr. Arnold Kegel) are exercises of the pubococcygeus muscle discovered and used by the Taoists in China.
The exercises can improve both physical and spiritual aspects of your life, by strengthening various muscles in order to promote health, increase longevity and enjoy better sex.
These exercises are meant to strengthen the pubococcygeus muscle by clenching and unclenching in order to help you maintain control of your erection and ejaculations, increase blood flow to the penis for a stronger erection and keep your prostate healthy.
You can identify your PC muscle by making your penis jump with your muscles and see which one tenses. This muscle is the one that can help you stop urinating whenever you want to, it is located between the scrotum and the anus and can help you become a great lover by exercising it.
Does Kegel Exercise Work?
For those who are not familiar with Kegel exercises or who just learned this technique, I can guarantee that this strategy is very effective and helpful for you sexual life. To answer your question, yes it works. You can find some of the advantages of doing PC muscle exercises in the next section.
Kegel Exercises Benefits
Here are some benefits that you will surely enjoy if you constantly do Kegel exercises.
This is the most popular benefits of doing Kegels, it helps men solve their premature ejaculation problems. When you learn to control your PC and BC muscles, you will be able to hold yourself back from ejaculating when you are at the point of no return.
In control with your muscles during sex.
Kegel exercise also helps you control and relax your muscle. By being able to control the right muscle during sex, you will be able to help yourself last longer in bed.
Better and stronger erections.
By doing Kegel exercises you will be sending more blood into your penis, which will result in bigger and hard rock erections. See the different erections between two penises with one practicing Kegel exercises and the other don’t below. Which among the two do you prefer?
Improved Force of Ejaculation.
Some men who used Kegel exercises attested that it gives them a large volume of ejaculation or it made them ejaculate further. Although this doesn’t serve a practical purpose it can boost one’s ego.
More Intense Orgasm.
Strengthening your pelvic floor muscle can also help you achieve more powerful orgasms. In fact, if you are able to achieve orgasm even after stopping yourself from ejaculation, you might be able to achieve multiple orgasms.
Helps with incontinence and leaks.
Another potential benefit of Kegel exercise that is not related to sex is your ability to control incontinence. Sometimes, men go through post-void dribbling or post-micturition.
At some point, you experience leaks when you laugh or sneeze. If you do PC exercises, you will be able to take control because they are using the same muscle and you’ve been exercising the said muscle.
Offers a number of health benefits.
Kegels can also help men enjoy healthier prostate. This is also effective in treating prostate pain and swelling due to prostatitis or inflammation of the prostate. Kegel exercise can also help you prevent prolapsed prostate.
How to Kegel Exercise For Man
To practice Kegel exercise, you should determine where your pubococcygeus (PC) muscle is. To help you picture out where this muscle is, check out the photo below. To find this muscle, try to stop or slow pee mid-flow while you are urinating.
If you successfully do this, then you just locate your PC muscle. The muscle you use in doing so is your PC muscle. When you do this, remember not to tense your legs, abdomen or butt check muscles.
For those struggling, this muscle is the same muscle you use when you tighten your anus. If you are able to locate it, then you are now ready to Kegel.
Steps to Kegel Exercise
- Contract your PC muscle.
- Hold the contraction for as long as you can.
- Release the squeeze and repeat.
- Repeat the process for ten repetitions. Build up your Kegels until you can hold it for 10 seconds each.
Video for Kegel Exercises
Check out the following video to find the basic Kegel training exercises.
Tips in Doing Kegel Exercises
Most men can only contract their PC muscle for a couple of seconds, some may not even to hold it. That is okay, that’s why you need to exercise it until you can fully control it. Also, it is necessary to record how long you are able to hold the Kegel, so you can measure your progress.
When you perform this exercise, you should feel or see your testicles lift. This could take time but with regular practice, you will notice an improvement in your pelvic floor muscle strength in just 4 to 6 weeks.
Different Techniques To Do Kegel Exercise From Beginners To Advance
Here are three techniques to do Kegel Exercises For Men. Check it out and start your way from beginners to advanced levels.
- Clench your PC muscle 20 times
- Maintain it for one or 2 seconds then release
- Repeat 3 times each day for 3 to 4 times a week.
- Inhale and exhale normally and avoid keeping your breath
- Add ten slow squeezes in each set
- Take five seconds to slowly squeeze your PC as tight as you can
- Hold the tension for a full 5 seconds and release gradually for the next five seconds.
- After two weeks, you should now be able to stretch your PC muscle easier and longer
- Increase the length of the flex and go for more flexes
- This time, clench your PC muscle for 5 to 7 seconds
- From 20 bending before, you will now do 50 repetitions
- Repeat this three times a day
- This process is different than the first two as you have to flex your PC muscle in increment.
- Tighten your PC muscle slowly
- Start off gently and hold
- Tighten your PC muscles more than “gently” and hold
- Repeat until you reach the tightest limit you can
Kegel Exercise Routines
For men considering how often should they exercise their PC muscle, I suggest that you make it part of your daily routine. Here are some recommendations to get you started with Kegeling for a better sexual health.
In you first few weeks, do 50 Kegels every other day. Remember that you have to contract the muscles for one to five seconds, depending on the strength of your PC muscle.
However, for beginners, you might struggle to last longer than a second or two but don’t take this hard. This is normal for beginners. Remember that as you exercise your PC muscle it will become stronger and you can last longer.
Over time , gradually integrate Kegel exercise into your daily routine. Start to work up to 5 to 10 minutes a day, four days a week. This time, it will be fairly easy for you.
Also, you can do this exercise anytime and anywhere you want, so being busy would not be an excuse. Some men even do this on their morning commute to work.
Kegel exercises is a very helpful penis exercise that will not only give you longer and thicker erections but will also make your prostate healthier.
Aside from this, exercising your pelvic floor muscle can give your more stamina, energy, and control to make you last longer in bed.
So, if you want to reap these benefits start Kegeling today by following the instructions above. Enjoy Kegeling and take pleasure in its amazing results.