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