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 often affect one’s self-confidence and self-esteem, but not for long if you’re willing to do something about it. One of the solutions for this problem: Kegel exercises.
- 1 What is Kegel Exercise
- 2 Does Kegel Exercise Work?
- 3 Why You Should Do Kegel Exercises?
- 4 Kegel Exercises Benefits
- 5 How to Kegel Exercise For Man
- 6 What Are Pelvic Floor Muscles?
- 7 How Do I Find My Pelvic Muscles?
- 8 How To Do A Kegel Exercise?
- 9 Video for Kegel Exercises
- 10 Tips in Doing Kegel Exercises
- 11 Reminders When You Do Kegel Exercises
- 12 Different Techniques and Variations To Do Kegel Exercise From Beginners To Advance
- 13 Kegel Exercise Routines
- 14 How Often Should You Do Kegel Exercises?
- 15 Where to do Kegel Exercise?
- 16 Kegel Exercise Photo
- 17 When to do Kegel Exercise?
- 18 How long to do Kegel Exercise?
- 19 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 muscles 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.
Why You Should Do Kegel Exercises?
You heard about the prostate gland, the walnut size gland, located under your bladder surrounding the upper urethra. The urethra tube on the other hand works to carry the urine through your penis towards outside the body.
There are many other muscle surrounding your prostate, but these muscles weaken during prostate cancer treatment. This then cause urine leakage also known as incontinence.
If you build up the strength in your pelvic floor muscles, you can help gain better bladder control and urine flow. Keep in mind, that just as it takes some time to build muscles in your biceps and strengthen muscles in your body, it also takes time to strengthen your pelvic floor muscles.
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 first need to determine where your pubococcygeus (PC) muscle is. 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.
What Are Pelvic Floor Muscles?
The pelvic floor muscles are actually muscle networks that support your bladder and help you control your urine flow. There are 3 pelvic muscles:
1. Pubococcygeus. Your pelvic floor muscle is the main muscle and it is also known as the pubococcygeus (pu-bo-kak-sij-eus) or PC muscle. These supports your rectum and bladder to help you control the flow of your urine.
2. Sphincter muscles. These muscles help you open and close the urethra, which is a tube that drains urine from the bladder.
3. Bladder. Your bladder is a balloon shape muscle and help holds your urine.
How Do I Find My Pelvic Muscles?
For you to strengthen you pelvic floor muscles,
you need to exercise the right muscles. This can take you several attempts, at least in finding your pelvic muscles. There are ways to do this.
1. As soon as you need to urinate, try to stop and start your urine, mid stream. Do this 2 or 3 times.
2. Another way to help you know your pelvis floor muscle is to imagine someone that you’re surprise in seeing — like a girl crush, an ex, a bully, an enemy — entering and walking inside the bathroom while you’re urinating and you have to stop urinating immediately.
The muscles that you use to help you stop your urine stream are your pelvic floor muscles. These muscles are what you need to strengthen in Kegel Exercises.
How To Do A Kegel Exercise?
After you’ve located your pelvic floor muscles, you can now start with the Kegel exercises. You can follow these basic steps:
1. Hold and tighten your pelvic floor muscles for around five seconds. You can start counting with this method: one-one thousand, two-two thousand, three-three thousand, four-four thousand, five-five thousand. This count is around 5 second squeeze hold.
2. If you can’t hold with 5 seconds, just hold the contraction for as long as you can. Build it up until you can hold the 5 second count.
3. You should plan on working on ten to twenty Kegel exercises per session. Do it 3 to 4 session every day.
4. When you tighten your pelvic floor muscles, squeeze your anus muscles. Do it as if you’re holding your bowel.
5. Always relax your pelvic floor muscles after every hold.
6. Build up your Kegels until you can hold it for 10 seconds.
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’s 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.
Reminders When You Do Kegel Exercises
- Do not gasp or don’t hold your breathing.
- Do not push down. Make sure to squeeze muscles together tight.
- Imagine you’re trying to lift up the pelvic floor muscles.
- Do not tighten your stomach muscles.
- Do not tighten your thighs or your buttock cheeks.
- Just tighten the pelvic floor muscles.
- Always relax the pelvic floor muscles in between every squeeze hold.
Different Techniques and Variations To Do Kegel Exercise From Beginners To Advance
Here are three other 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 €œgently 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.
How Often Should You Do Kegel Exercises?
When you first do Kegel exercises, you may not be able to hold for 5 seconds. You may not even be able to repeat the exercise 10 times.
That is alright.
In the start, it is okay for you to do short Kegel exercise and few sessions a day.
As soon as your pelvic floor muscles gets stronger, try to do longer hold and more exercises a day. This ensure that you work the muscles in the correct manner.
Slowly increase the repetition of the exercise until you reach twenty. Establish a goal up to 20 Kegel exercise (squeeze hold) per session, done 3-4 times daily.
Where to do Kegel Exercise?
The best thing about Kegel exercises: you can do them anytime you want to do them. Even if you’re at work, you can do it in coffee breaks, bathroom breaks, getting drinking water, lunch break, etc.
No one can know that you’re doing such exercises. You don’t need to use any special equipment in doing Kegel exercises.
Just choose the approriate exercise type depending in the situation or the place where you are.
Kegel Exercise Photo
Here’s an image of the types of Kegel Exercises that you can do. Kegel exercise can be done by both men and women, so just follow the applicable instructions.
When to do Kegel Exercise?
You can do Kegel exercises in the morning, after lunch, before dinner time, and before going to sleep.
You can even do them while you watch TV or while you’re reading.
There are those who even put notes on their refrigerator, bathroom mirror, kitchen cabinet or other places in the house to remind them to do some Kegel exercises.
How long to do Kegel Exercise?
It would take up 6 weeks or longer to strengthen the pelvic floor muscles. This can help you get better at doing the Kegel exercises. This should help strengthen those pelvic floor muscles. Keep in mind, your pelvic floor muscles are similar on how you workout other body muscles.
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.
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