Kegel exercises for men and women were created in 1948, by Dr. Arnold Kegel to strengthen the pelvic floor muscles (they support your urethra, rectum, bladder and uterus). Firstly they were created to help women but now there is a complex of exercises for men which can help you improve selfcontrol during sex.
The main thing is that the same pelvic muscles are also involved in the ejaculation process. The contraction of the pelvic muscles (remember the word pubococcygeus, or “PC muscle”) forces the ejaculate or seminal fluid from your prostate gland. Yes, these exercises were designed for women but the same exercises can help men to gain control over the premature ejaculation.
Men spend so much time at the gym working on their body muscles but they often ignore their pubococcygeus. In fact, most of us don’t even know about the pubococcygeus, though its role in male orgasm is difficult to overvalue. The pubococcygeus (it is also often called the PC muscle) can be strengthened to improve sex — their power and length can be exercised without any equipment. Kegel exercises can be done at any time and place with nobody even notice you!
What can I expect from Kegel exercises for men? Do they work?
Yes they do. You will experience such benefits if you do Kegel exercises for men on a regular basis:
- Stronger pelvic muscles
- Increased blood flow to the genital area that supports sexual arousal mechanisms
- Reduced “leaking” of urine and urinary incontinence (if you have any)
- Increased pleasure with your sexual activity
- Increased ability to have erections (longer and harder)
If you are interested in Kegel exercises to last longer in bed (for ejaculatory control) I strongly suggest you to read Matt Gorden’s “Ejaculation Trainer”.
From Ejaculation Trainer book: What 99% of premature ejaculation programs fail to address is the fact that these muscles are the same ones that cause the problem in the first place. So if you blindly go exercising away, there’s a pretty good chance your enhanced muscle system will actually make you climax faster. Bottom line, if you don’t learn how these muscles work, you’re most likely never going to find a permanent solution to your problem. CLICK HERE to read more.
If you have urinary incontinence you may wish to start from Grace Emerson’s book “Defeat Incontinence”.
How difficult are Kegel exercises?
These exercises are:
- Fast — just five to eight minutes twice a day
- Convenient – do them while lying down, sitting, standing, watching TV or reading the newspaper. Actually I did them on the way to my work and back.
- Completely invisible to others – nobody will ever tell that you are actually doing exercises right now.
Risk free — in the worst case you will just work with the wrong muscles. - Simple — “flex” the pelvic muscle like holding back from or stopping urination. Hold the muscle for about 3 to 5 seconds, relax for about 3 seconds, and then repeat.
- Painless – you just can notice some unusual feelings at first but it’s only if you are “overwork”.
- Free — you even need no equipment!
How do I find my PC muscles?
- Go to the bathroom
- In the middle of your stream of urine, stop and start the stream several times. PC muscles are the muscles you just used. Note, that at first you may strain your anal muscles. As you become experienced, try to separate out
different muscle groups that you are able to exercise by straining.
Am I ready to do Kegels?
When you have identified your PC muscles, you are ready to start doing Kegel exercises for men. If you do too many exercises before you are ready (all like in gym), you might experience more or less pronounced muscle fatigue and/or soreness. So I don’t recommend you to start out at the maximum number of exercises.
How should I do Kegels for men?
And where is this guy’s head!?
To do the long version:
- Strain your PC muscles as strong as you can and hold them so as long as possible. Holding them for more than 10 seconds is not recommended.
- Then relax your muscles completely for 10 seconds. Make sure you relax them really for 10 seconds. And never less.
- Repeat. Try to do as many repetitions as you can (up to 15).
- Relax for a while. Congratulations, you have just done the long Kegel exercise.
After this you should then perform the short exercise.
To do the short version:
- Strain and hold for one second, then relax completely for one second.
- Repeat for a five times.
- Relax completely for ten seconds.
- Repeat the all above for 3 or 4 times.
I can’t hold them even for two seconds!
When you start doing exercises for men at first you may find that you can’t strain your muscles even for a second or two. Hey, don’t worry. This is typical. You can’t keep them because your muscles just are not strong enough. Stop if you can’t strain them strong and your muscles have become fatigued. It’s enough for that session. With an every day practice, your muscles will become stronger and stronger. After a few weeks or months, you will be able to strain these PC muscles really strong for a full ten seconds doing the long exercises.
Some tips
- Empty your bladder before starting the exercises.
- Don’t do Kegel exercises while urinating. This may eventually lead to some void difficulties.
- Keep your thigh and abdominal muscles relaxed.
- Try to get the maximum tightening with each muscle contraction.
- Don’t forget to breathe holding the muscles strained.
- It is better to do fewer cycles, each with good form and tight control, than to do more cycles with poor form and weak control
- Good idea to strain the muscles while you are in different positions: sitting, standing, lying.
How often should I do Kegel exercises?
Try to have regular exercise sessions twice a day but don’t worry if you miss one from time to time. I did Kegel execises twice a day — on the way to my work and back. You will start to see results in 1–2 months however they may vary depending on the individual. I did exercises to end with my premature ejaculations in a combination with Duramale (read my Duramale review), so my girlfriend noticed that I can last longer in bed on the second week.
Am I doing the exercises correctly?
You are NOT doing the exercises for men correctly if
- you are holding your breath. (If you can talk normally and comfortably, then you are probably doing the exercises correctly.)
- straining any other muscles than the pelvic floor. These muscles are the only one that should be strained during the Kegel’s exercises. If you find yourself straining/stretching any other — hips, thighs, the lower abdomen, or elsewhere — stop and correct yourself. You won’t benefit from such exercises.
How can I remember to do my exercises regularly?
It is a good idea to make Kegel’s exercises your Habit (have you read Stephen Covey?) The following tips may help you remember to do your exercises:
- Schedule your exercises at the same time every day. It can be your favorite regular TV show, while you do the dishes, when you wake up in the morning, after lunch or just before you go to bed.
- Reward yourself for each day that you do PC exercises twice a day. You could put a nice gold star on your calendar:)
It is normal if you forget to do Kegel exercises for men for a few days. It’s common to have a few slips when trying to make any new change. Just get back to your exercises and don’t get discouraged!
