Exercises

Kegel Exercises For Men

Kegel exercises

are named after Dr. Arnold Kegel, and are focused on strengthening the pubococcygeus muscles (PC muscles). These exercises involve the squeezing and releasing og to this muscle group (sometimes called “Kegel muscles”). Kegel exercises help to restore muscle tone and strength to the PC muscles in an attempt to stop ED problems before they start. It is also used to build “stamina” for the penis preventing unwanted ejaculations and a bigger overall feel.  Kegel exercises may be beneficial in treating urinary problems in men and women.

Men can use Kegel exercises to strengthen the PC muscle, which can produce orgasms void of ejaculates. These exercises could even produce multiple orgasms.

What the PC Muscle Does

The PC muscle surrounds the Prostate Gland. Your Prostate Gland has the job of forcing semen out during ejaculation. Your Prostate Gland is also the “last stop” for the blood flow before it enters the penis during arousal. If the Prostate Gland is not performing as it should, your erections will be affected. The only way to build PC muscles up is through Kegel exercises. If you suffer from any of the following problems you should perform these exercises:

• Premature Ejaculation
• Erectile Dysfunction
• Weak Erections
• Ejaculations that “fall” out of your penis instead of forcefully blasting out

Created over 40 years ago by Arnold Kegel, M.D., these exercises originally used for helping pregnant women, but have now been shown to have a much bigger impact in males. These exercises help the Prostate Gland in a way that no other exercises can. It is one of the few ways to voluntarily take care of your overall genital health.

Location of the PC muscle

Locating your PC muscle is easier than you may think. In fact, you already know how to utilize your PC muscle but probably never knew how you did it!

Question: Can you move your penis without even touching it?

If you answered yes, then you know where your PC muscles are.

These are the only muscles that could possible allow for you to voluntarily move your penis. They surround the Prostate Gland and are vital in having a better sex life. These muscles, though small in size, are great in importance.

The PC muscle exercise

To target the PC muscle, you must attempt to make your penis move. If you have no luck, try to stop the flow of urine the next time you use the toilet. Once you’ve “found” your PC muscle, you must set your mind to training it by clenching and then unclenching it.. When you feel the flex in the PC you’ll then you have performed your first “Kegel.”

Kegel warm-ups

It is key to warm up so as to not hurt yourself. Start by flexing the PC muscle slowly and releasing it slowly 25 times. Take a 15 second break and repeat for a total of 3 sets. These warm ups allow for the more intense exercised to follow and helping to prevent any injuries ( these exercises are not dangerous, but in order to maximize the outcome, it is best to warm up).

Performing Kegel exercises

• Kegel exercises are simple, and can be performed anywhere
• In a sitting, or lying down position, contract the muscles used for urination. If your buttocks tighten you aren’t doing it correctly.
• Clench for 3 seconds, and then relax for 3 seconds doing this 10 to 15 times per session, 3 times a day

Variations of Kegel exercises

• Slowly clench your PC muscle to about 1/5 your maximum. Hold it for 10 seconds then release, but not all the way. Increase your squeeze to 40%, hold for 15 seconds then release down to 20%. Increase the clench to 60%, hold for 20 seconds then back off to 40%. Now continue until you find yourself squeezing at 120-140%. The most important point that can be made about this exercise is to never release the hold unless you have given over 100%
• Slowly squeeze your PC muscle until a maximum flex is achieved. Hold it for one full minute. After one minute, slowly release the hold and rest for 20 seconds. Repeat this exercise for a total of 10 repetitions
• To totally exhaust the PC muscle, do the following: 100 flex and releases. Then take a full 5 seconds to achieve a maximum hold and then release, in a controlled manner, taking another 5 seconds to completely relax the muscle. Perform 100 repetitions without a break

When Can I Do Kegels?

You can do Kegel exercises anytime and anywhere; there are very few places you can’t practice this. It is not recommended not to incorporate these exercises while doing other work-outs.

How Will I know If It Is Working?

You will know because you will be able to feel it, and your partner should notice it. A harder penis, with better control and longer lasting sex are all benefits of having strong PC muscles. There is absolutely no excuse for not having these important sexual muscles in excellent working condition. These exercises can even help in the event of having premature ejaculations.

What Not To Do

Don’t overdo it. It is obvious that if one is doing these exercises that they are highly motivated to improve themselves. However, more is not always better. Muscles, wherever they are in the body, need time to recuperate. As always, listen to your body!! It always knows what its talking about and it never lies.

Don’t use any other muscle groups during the exercises. It can be sometimes difficult to isolate the PC muscles, especially if they are weak. Just remember that it might take a few weeks to build up some strength. Keep at it and don’t lose faith.

Pros and Cons of Kegel Exercises

There are good and bad things about Kegel exercises so please keep them in mind should you decide to do them regularly.

The Positives:
1. Helps to control your orgasm and erection
2. Allow you to achieve an orgasm without ejaculating

3. Helps to create stronger erections as well as more powerful orgasms

The Negatives:
1. It will take a long time to achieve the results you want (but the results will come)
2. It can be difficult to focus just on the PC muscle.
3. An overly strong PC muscle can make urination difficult

Remember that with all exercising that you need to be careful. Performing any exercises without properly concentrating can be dangerous. These exercises are important for not just the muscles, but also the mind as well. These exercises help you to learn to focus and concentrate your energy in a way that you have never done before. The benefits of these workouts can be as great or as little as you like. It is all up to you. Do these exercises correctly and you will notice the difference. And, in the end, is there anything more important than a great sex life?

Sincerely,

HowToGetErections.com

© 2009 How To Get Erections.