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Kegel exercises can be performed by both men and women since both sexes have pubococcygeus (PC) muscles, a group of hammock-like muscles stretching from the pubic bone to the tailbone. The PC muscles then form the floor of the pelvic cavity that, in turn, supports the pelvic organs including the reproductive organs.

 

General Description

These pelvic cavity exercises are named after their proponent, Dr. Arnold Kegel, whose main purpose in creating the movements was to strengthen pregnant women’s pelvic muscles in preparation for childbirth. But men can benefit from these exercises, too!

kegels

Basically, these exercises are a series of voluntary contractions exerted on all the perineal muscles particularly the ischiocavernosus, bulbocavernosus, and cremaster muscles in men. The voluntary contractions also engage the cremasteric reflex, which affects the set of muscles lifting up the testicles.

Kegel exercises are prescribed in the following instances among men:

    • Alleviate the symptoms of erectile dysfunction
    • Aid in the reduction of premature ejaculation
    • Contribute to the effective treatment of urinary incontinence

As such, these exercises have been found useful in the improvement of sexual function among men mainly by providing them with more control over their erection and ejaculation. Keep in mind that sexual performance is as much a matter of penile size as it is of physical endurance and psychological control.

 

Effective Methods

Like the stretching exercises, the Kegel exercises come in several variants. Choose which one suits your style so that you can keep at it, so to speak, and enjoy better results.

First, The Washcloth Method Involves A Damp Washcloth As The Only Tool In The Exercise

    • Get an erection. (Obviously, you must perform the exercises in the privacy of your home for uninterrupted sessions)
    • Place the damp washcloth over your erect penis. You should feel the washcloth slightly pushing down on your erect staff without making it point completely downward.
    • Contract your pelvic muscles in with 2-second intervals, if you can. Your penis should then move up and down corresponding to the contraction and relaxation of your pelvic muscles.

Second, The Endurance Training Method Also Requires Privacy Since An Erection Should Be Present

    • Get an erection
    • In fast succession, tighten and release your anal muscles until you experience a burn in the target area

Third, The Anal Tempering Method Involves The Following Steps: (no Privacy Required Since An Erection Is Not Necessary)

    • Find a comfortable position either sitting or standing.
    • Contract your anal muscles as if you are preventing the passage of gas.
    • Hold the contraction for as long as you can; better yet, count up to 5 seconds for the contraction and another 5 seconds for the release.
    • Repeat 10 times.

Each one of these methods is effective in controlling premature ejaculation because the pelvic muscles are strengthened with every contraction and release.

 

Good Tips

The following tips will be of use when performing Kegel exercises especially for beginners:

    • First
      Identify the pelvic floor muscles. You can quickly find out by pretending to stop the flow of your urine when you are in the toilet; just do it once or twice, however, since you may start retaining urine and, hence, increase your risks for infections. You must empty your bladder soon thereafter.
    • Second
      Check that you are contracting the right muscles in the right manner. To do so, place your hands on your abdomen and buttocks to ensure that your belly, thighs, and buttocks are not moving while you are contracting your pelvic floor muscles.
    • Third
      Train your pelvic floor muscles via repetition so that these become stronger with regular exercise. You can alternate between slow and fast contractions for better results, too. You may perform 1 set of slow contractions followed by 1 set of fast contractions 5-6 times a day for best results.

Indeed, Kegel exercises require practice, patience and perseverance to enjoy their benefits but the rewards are well worth it – longer and larger erections over a longer period.

Pelvic floor exercises, also known as Kegel exercises, involve squeezing and then relaxing in either slow or fast succession the muscles in the pelvic and genital area.

These exercises are designed for many purposes – improve on bladder and bowel control, ameliorate the symptoms of erectile dysfunction, and improve on control against premature ejaculation.

In many ways, the exercises are easy to perform considering that no piece of equipment is required – just as long as you have pelvic floor muscles, then you can exercise these for the above mentioned purposes.

But there are many things that you must remember before performing the exercises for best results.

male_pelvicfloor1

 

Contraction Of The Correct Muscles

Your first step is the identification of your pelvic floor muscles. Sit down, tighten your muscles around your genital and anal area, and lift up your buttocks as if you are trying to stop the passage of water (i.e., urine) and wind (i.e., gas) at the same time.

Better yet, try to stop the flow of urine when you are in the toilet, relax the muscles and empty your bladder completely. You may feel a slight pull on your penis during the contraction.

During contraction of the pelvic floor muscles, you should feel an upward and inward movement instead of a bearing down effort. You can check whether you are exercising the right muscles by remembering these dos and don’ts:

    • Do put your right hand on your abdomen and your left hand on your buttock so that you can feel that these are not moving during contractions.
    • Do keep breathing while performing the exercises.
    • Don’t squeeze your legs together.
    • Don’t contract your stomach, buttock and thigh muscles because these are the wrong muscles groups to exercise in this instance.

You must practice on your pelvic floor exercises until you have identified, contracted and released the right muscles in the right manner.

 

Fast And Slow Contractions

Repetition is the best way to train the pelvic muscles in a manner similar to training muscle groups by weightlifting. But one too many repetitions of the same movement can result in an exercise plateau, thus, the necessity for alternating slow and fast contractions.

Slow contractions aid in strengthening the pelvic floor muscles.

    • Slowly lift your pelvic floor muscles for a 10-second count.
    • Hold these muscles in for 10 seconds more.
    • Relax the muscles and rest for 10 seconds.
    • Repeat the contraction-release cycle for at least 10 times.

You may experience difficulty during your first few sessions, which is understandable. You can hold the contraction for 1-2 seconds and then gradually increase the time until the 10-second mark is reached.

You should concentrate on lifting, so to speak, your pelvic floor muscles while holding the contraction for as long as you possibly can.

Fast contractions strengthen the pelvic floor muscles’ ability to cope with sudden pressure such as when sneezing, coughing and laughing.

    • Quickly lift your pelvic floor muscles.
    • Hold the contraction for just a second.
    • Relax the muscles and then rest for another second.
    • Repeat the cycle for 10 times more.

This is an easier exercise because of the quick 1-second contraction-release-rest cycle but it also takes practice to master.

 

Frequency Of Exercises

You can perform pelvic floor exercises anytime, anywhere! But avoid overdoing it as too much can also be hazardous. When you feel sore around your pelvic area, you are probably overdoing it so lessen your number of repetitions or stop altogether to let the soreness subside before exercising again.

Experts suggest 10 contraction-release-rest cycles each when getting out of bed in the morning, after lunch, while doing your afternoon chores, and before going to bed. You can increase the sets to 15 as your endurance improves.

You should be able to see results within 6-12 weeks of proper and regular pelvic floor exercises. Your erections will be longer and larger as well as longer in duration, which means greater sexual satisfaction for you and your partner.

Male enhancement exercises include stretching, jelqing and Kegel exercises, which have been proven safe and effective in lengthening and enlarging penile size.

Many misconceptions abound about these manual exercises, however, so here are the answers to many of the frequently asked questions about the matter.

 

What Equipment Is Required?

No piece of equipment is required to perform penile enlargement exercises. In contrast, you must purchase a penis pump and/or a clamp set for other male enhancement methods, said pieces of equipment of which have been proven dangerous to the sex organ in so many ways.

For example, the penis pump can result in burst blood vessels when the pumping action becomes too intense. The clamps, too, can harm the penis’ structure by restricting blood flow to certain parts.

The main tool then used in these exercises is your hands – nothing more, nothing less. You may, however, although a washcloth and a lubricant on hand.

 

What Are The Effective Methods?

Both scientific and anecdotal evidence point to the efficacy of the following exercises in improving the length and girth of the penis when applied on a regular basis and in a proper manner.

    • Stretching exercises is widely considered as the foundation for all male enhancement exercises particularly for increased length. You will gently stretch your penis to its limits during your first few sessions, increase the intensity of the stretches in a gradual manner, and then start stretching it in multiple angles.
    • Jelqing is akin to milking albeit on the penis such that the sex organ is subjected to gentle yet firm massages, which improve blood flow and stretch the organ. Keep in mind that the higher the blood flow to the penis, the harder the hard-on usually is. Your fingers on one hand should make the OK sign, which should then be placed on the base of your shaft before moving toward the base while your other hand follows the same movement soon after.
    • Kegel exercises are popular among women in strengthening their pubococcygeus (PC) muscles in preparation for childbirth and in the prevention of sagging vaginal walls, among others. But men can also benefit from these exercises mainly be providing better control over premature ejaculation.

These exercises can be adopted on their own – individually – but experts suggest applying all three methods for best results. Think of it this way: Why stretching and jelqing increases the length and girth of your penis, Kegel exercises strengthens your PC muscles for better ejaculation control.

 

What Supplements Are Necessary?

It must first be emphasized that the above mentioned penis enlargement exercises can be effective on their own. For best results, nonetheless, you will want to combine these exercises with male enhancement supplements.

Be sure to take only all-natural supplements made from safe and effective ingredients like herbs, plant extracts, and vitamins and minerals, among others.

These male enhancement pills and capsules are formulated to complement the manual exercises by promoting blood circulation in particular and strengthening penis health in general.

 

What Are the Safety Tips?

Like all types of exercises, male enhancement exercises must be performed with safety in mind. Remember these safety tips and you should see the results soon enough.

    • Always grip your penis with the recommended finger and hand position.
    • Follow the number of recommended repetitions and sets. Too many can result in pain; too little will lead to lesser gain.
    • Use lubrication, when necessary, to avoid chafing the penile skin. Wash your hands, too, before stretching and jelqing to avoid transferring pathogens from your hands to your penis; bacterial and fungal infections can easily result otherwise.
    • Rub your hands before applying on your penis. Warm temperatures will keep your blood flowing in your sex organ.
    • Stop when you feel any discomfort or pain. This is not a no pain, no gain proposition.

When done properly and regularly, you can be assured that your penis will be larger and longer with more prolonged erections!

Before going into panic mode about low testosterone levels, keep in mind that the gradual decrease of testosterone in men is a natural function of aging. According to the Mayo Clinic, beginning at the age of 30, men will experience a slow yet sure dip in their testosterone levels by approximately 1 percent with each passing year.

Lest you start thinking that you may also be one of the few with low testosterone level, the American Diabetes Association says that more than 13 million men have the condition. Don’t fret because you are neither alone nor adrift in hopelessness; testosterone therapy is available.

 

Functions Of The Male Hormone

Testosterone is known as the male hormone because of its crucial role in the maintenance of many important bodily functions in men. These functions include:

    • sex drive
    • sperm production
    • red blood cell production
    • muscle mass/strength
    • bone density
    • fat distribution

As such, the decrease in the levels of testosterone usually brings about significant physical and psychological changes. Even without any measurement tools, you will most likely experience said changes especially as you advance in years.

 

Sexual Function Of Testosterone

Men like you then have a valid reason to be worried about their declining testosterone levels. You may experience several symptoms related to sexual function including but not limited to:

    • lesser desire for sex
    • reduced state of arousal as evidenced by smaller erections and/or shorter periods of erection
    • fewer spontaneous erection such as during sleep
    • infertility

This is the reason behind the popular notion that testosterone determines a man’s sex drive.

 

Low Libido Causes And Testosterone

But such a popular notion is not exactly the entire story here. While low testosterone levels can lessen your ability to achieve and maintain erections, thus, enjoy satisfying sex, testosterone is not the sole factor either in both your sex drive and sexual performance.

Keep in mind that defining “normal sex drive” is virtually next to impossible for the following reasons:

    • Sex drive in men slowly decline from its peak during teenage years and well into the 20s before tapering off in the 30s when testosterone levels also slowly decrease
    • Men define their sex drive in subjective ways such that what you may consider as low libido may not be so for another man.
    • Men will experiences differences in their sex drive over time with factors like level of stress, lack of sleep, and number of opportunities for sex affecting their libido.

The bottom line: You may have relatively low testosterone levels but you may have maintained your sex drive, more or less, because of factors like good physical fitness, ready partner for sex, and positive attitude.

Or you may have normal testosterone levels yet still lag behind on libido, which may either be reported by yourself or by your partner.

But in cases when testosterone levels are sufficiently lowered, virtually all men will report moderate to severe decline in their sex drive. It’s in the physiology of the human body.

Keep in mind that chronically low testosterone levels are just one of the many causes of lower libido or lesser sex drive. Other causes include:

    • depression
    • sleep deprivation
    • physical and psychological stress
    • chronic medical illness like diabetes and erectile dysfunction

Scientists have yet to discover the exact workings behind the impact of low testosterone levels on male sexual drive. So stop fretting and start taking action instead by asking your doctor about possible treatments.

Ask about testosterone therapy, psychological counseling, and treatment for an underlying medical illness, among other options. For example, you may be suffering from extreme physical and psychological stress, thus, your inability to achieve and maintain an erection, much less perform foreplay on your partner, during sex.

Professional counseling coupled with effective stress management techniques will certainly help.

Getting back your sex drive is possible even with low testosterone levels. But you have to act as soon as possible!

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