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Kegels for Men
Exercises Improve a Mans Sexual Health
Please note that strengthening these muscles will improve your sexual health. But, if you have an infection, you should wait until you see a doctor and get it cleared up before continuing.
PC Exercises for Men
The specific exercises to improve your sex life are called Kegels, named after a gynecologist, Arnold Kegel. He developed the now famous Kegel (pronounced KAY-gul) exercises in the 1940s to help women control their bladders and recover from childbirth. Like any other exercise, if you overdo it, your muscles can become sore. Just take it step by step.
Strengthening Your Sex Muscle
The muscles you want to develop are your PC muscles (pubococcygeal). There is a verity of exercises for strengthening your PC muscles. Most of them are adaptations from Kegels original technique. All these exercises teach you to contract and relax your PC muscles, though the number of repetitions and the amount of time suggested to hold the contractions vary widely.
Avoiding Premature Ejaculation
You can use this exercise to delay your ejaculation by contracting the PC muscles just before orgasm, then fully relaxing them.
Finding Your PC Muscles
The easiest way to find your PC muscle is to stop and start the flow of urine the next time you are urinating. Pay attention to what muscles you are using to do that. These are not your abdominal muscles or your buttocks. You want to isolate your PC muscles so keep your stomach, legs and buttocks relaxed. If you can stop your urine in mid-flow, you have found your pc muscles
If you have strong PC muscles, you will be able to stop the flow of urine midstream and start it again.
If this is difficult and some urine dribbles out during your contraction, your PC muscles are weak. Don't worry, you can gain strength quickly with practice.
If you find it easy to stop and start your urine flow, your PC muscles are strong. Nevertheless, you can still expand your sexual pleasure and improve your sexual health by doing your Kegel exercises.
Kegel Exercises
Month One: Start with some short Kegel squeezes. Contract the PC muscles 20 times about one squeeze per second and exhale gently as you tighten them. Don't bear down when you release; just let go. For maximum effect, do two sets of exercises every day (AM and PM). Add 2 reps a day gradually building up to two sets of 80 a day.
Month Two: Now add some long Kegel squeezes. Hold the muscle contraction for 3 seconds and relax between contractions. Work up to holding it for 10 seconds and relaxing for 10 seconds. Again, start with two sets of 20 each (AM and PM), and gradually build up to 80.
Now you can add the fun stuff (but, I'll bet you didn't wait). Now when you get sexually excited,
squeeze your PC muscles and watch what happens to your erection. When you squeese the PC muscles you are
restricting the flow of blood out of your erect penis. Blood continues to flow into your penis and it swells.
The result is, your penis expands in every direction, getting longer, thicker and harder. Flexing your PC
muscles durring sex can be felt by your partner.
After a couple of months of regular Kegel exercises, you'll have PC muscles that will allow you to do things, well, use your imagination and enjoy sex more. You can maintain them by doing the exercises three or four times a week.
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