Kegel exercises are exercises that 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 when you push during urination and when you stop the flow of urine midstream.
The Kegel exercise is named after Arnold Kegel, the gynecologist who invented this exercise. For men, the exercise is intended to develop a better and stronger erection and to gain better control over orgasm. The PC muscle is an essential part of initiating ejaculation and propelling semen through the urethra.
Kegel exercises also help improve blood circulation to the penis, which leads to a naturally harder and longer-lasting erection.
Why Kegel Exercises Are Not Just for Women.
Kegel exercises are not only for women because men experience the following benefits by training this muscle:
- Gaining more control over their orgasm
- Developing a harder erection through improved blood circulation
- Developing a longer-lasting erection through improved blood circulation
Arnold Kegel developed exercises to help you experience these benefits with a simple exercise a few minutes a day.
Step-by-Step Plan to Improve Your Sexual Performance.
Learn to recognize your pelvic floor muscle. Do this by trying to stop your urine midstream during your next bathroom visit. When you stop your urine flow during urination, you are contracting the pelvic floor muscle. Try to hold your urine for 5 seconds, 2-3 times during urination by making stops.
Now that you recognize the PC muscle, you can also exercise and contract it throughout the day.
- Contract the muscle and hold it for 5 seconds. Gradually build up the hold time, starting with 1 second, then 2, and up to 5.
- Repeat the contract-and-hold 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 contract the muscle, we will learn to relax it.
Relax simply by pretending you are about to urinate or defecate; you will feel the muscle press downward.
- Relax the muscle downward and hold for 5 seconds. Gradually build up the relaxation time, starting with 1 second, then 2, and 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 control contracting and relaxing, we will increase the speed.
- Now contract the PC muscle as quickly as possible, mimicking a pulsing movement.
- Do this 10 times as fast as possible, fully contracting and relaxing each time, keep breathing, and learn to control the muscle. Ideally, you can contract and relax twice in 1 second.
In total, you do 3 sets of 10 repetitions for all exercises.
- A. 10 slow contractions with holds, then repeat 2 more times
- B. 10 slow relaxations with holds, then repeat 2 more times
- C. 10 fast contractions and relaxations, then repeat 2 more times
If you want, you can gradually increase the 3 sets to 5 sets per day over time. Do not do this immediately to avoid overloading; only increase after practicing daily for 2 weeks.
