Kegel exercises for men — all you need to know

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 self­​control dur­ing sex.

kegel exercises for men  Kegel exercises for men   all you need to knowThe 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 bookDefeat 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:last longer in bed  Kegel exercises for men   all you need to know

  1. 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.
  2. Then relax your muscles completely for 10 seconds. Make sure you relax them really for 10 seconds. And never less.
  3. Repeat. Try to do as many repetitions as you can (up to 15).
  4. 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:

  1. Strain and hold for one sec­ond, then relax com­pletely for one second.
  2. Repeat for a five times.
  3. Relax com­pletely for ten seconds.
  4. 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!