Kegel exercises train your pelvic floor muscles. This muscle, also called the PC muscle, is located behind your genitals and in front of your anus. You use this muscle to apply force while urinating and to hold in urine when you stop urinating.
The Kegel exercise is named after Arnold Kegel, the gynecologist who developed it. For men, the exercise is intended to help develop a better and stronger erection while also improving control over orgasm. The PC muscle is an essential part of initiating ejaculation and propelling semen through the urethra.
Kegel exercises also improve blood circulation to the penis, which helps produce a naturally harder and longer-lasting erection.
Why Kegel exercises are not just for women.
Kegel exercises are not just for women because men can experience the following benefits by training this muscle:
- Greater control over their orgasms
- A harder erection through improved blood circulation
- A longer-lasting erection through improved blood circulation
Arnold Kegel developed exercises to help you experience the benefits listed above with a simple exercise lasting a few minutes a day.
Step-by-step plan to improve your sexual performance.
Learn to identify your pelvic floor muscle. Do this by trying to stop urinating during your next visit to the toilet. When holding in your urine while urinating, you tighten your pelvic floor muscle. Try to hold your urine for 5 seconds, 2-3 times while urinating, using pauses.
Now that you can identify the PC muscle, you can also exercise and tighten it throughout the day.
- Tighten the muscle and hold it for 5 seconds. If necessary, gradually build up the duration: first 1 second, then 2, and so on up to 5.
- Repeat the tightening and holding 10 times without a break, then take a 60-second break and repeat the cycle 2 more times. So 3 times in total.
Now that we know how to tighten the muscle, we will learn how to relax it.
You can relax it simply by pretending that you are going to urinate or have a bowel movement; you will then feel the muscle press downward.
- Relax the muscle downward and hold it for 5 seconds. If necessary, gradually build up the duration: first 1 second, then 2, and so on up to 5.
- Repeat the relaxation 10 times without a break, then take a 60-second break and repeat the cycle 2 more times. So 3 times in total.
Now that we can tighten and relax the muscle in a controlled manner, we will increase the pace.
- We will now tighten the PC muscle as quickly as possible, as if imitating a pulsing movement.
- Do this 10 times as quickly as possible, while fully tightening and relaxing the muscle. Keep breathing and learn to control the muscle. If done correctly, you should be able to tighten and relax it twice in 1 second.
In total, you do 3 sets of 10 repetitions of all the exercises.
- A. Tighten slowly and hold 10 times, then repeat 2 more times
- B. Relax slowly and hold 10 times, then repeat 2 more times
- C. Tighten and relax quickly 10 times, then repeat 2 more times.
If you wish, you can gradually increase the 3 sets to 5 sets per day. Do not do this immediately to prevent overuse; wait until you have exercised every day for 2 weeks.
