KEGEL Exercises For Men to Last Longer

Consider your penis due for an exercise routine – no, not that sort. The kind that includes Kegel exercises – small contractions of your pelvic floor’s pubococcygeus (PC) muscles. Typically practiced by women to keep things tight, these exercises are gaining popularity amongst men everywhere. The benefits? Kegels can tackle premature ejaculation, erectile dysfunction, and even penile curvature. They can also intensify orgasms.

KEGEL Exercises For Men to Last Longer

Your pelvic floor muscles serve as a supportive sling for your internal organs and intestines. Among these muscles, the pubococcygeus (PC) muscles, extending from your anus to your urinary sphincter, are crucial for penis health.

Kegels, which exercise these muscles, are a staple treatment for erectile dysfunction and premature ejaculation. By engaging the pelvic floor muscles, you strengthen the muscles supporting erections while enhancing blood flow to the penis.

Kegel exercises also help treat prostate problems, manage urinary or fecal incontinence, and control dribbling post-urination.

 

Can Kegel Exercise Improve Your Sex Life?

Evidence suggests that Kegel exercises can benefit men sexually. They can enhance the firmness of your erection and improve blood flow to your groin. They also provide better ejaculation control by strengthening your ability to contract muscles on demand. Some studies even propose Kegels as a treatment for sexual dysfunction while increasing pleasure and orgasm frequency.

 

Does Kegel Exercise Improve Men’s Sexual Stamina in Bed?

Kegel exercises for men to prolong their performance in bed aren’t a myth – they genuinely work. However, it’s essential to perform them correctly, focus on the right muscles, and maintain consistency. Research suggests about 85% of men experience improved sexual stamina by practicing Kegel exercises for premature ejaculation.

How to Kegel?

Locate the right muscles by trying to stop urination midstream. Once you’ve identified your pelvic floor muscles, you can perform Kegels in any position.

Hone your technique by contracting your pelvic floor muscles and holding the contraction for 2-3 seconds. After that, relax for three seconds and repeat it a few times. As your pelvic muscles strengthen, you can perform Kegel exercises to last longer while standing or sitting.

Focus on flexing only your pelvic muscles, avoiding flexing your thigh, abdomen, or buttock muscles. Breathe freely during these exercises and never hold your breath.

For best results, repeat these exercises daily, aiming for three sets of ten repetitions.

The Kegel Exercise Varieties and Techniques

There are two types of Kegel exercises – the slow Kegel and the fast Kegel – each with its own technique. You might want to wear loose-fitting and comfortable clothes while performing these.

The Slow-Paced Kegel Exercise:

1. With the previously mentioned techniques in mind, contract your pelvic floor muscles and maintain this for a five-second count. Avoid the urge to hold your breath; breathe normally as you would during any other workout routine.
2. After counting to five, endeavor to relax your pelvic floor muscles.
3. The key element here is to pace yourself. Make a conscious effort to gradually contract and release the pelvic floor muscles.
4. As soon as your pelvic floor muscles are relaxed, gently initiate another round of contraction. Continue this slow cycle of tensing and relaxing for a total of ten cycles. Though this might seem challenging initially, persistence is key.
5. Feel free to take a pause if at any point you feel discomfort or fatigue within these ten cycles.
6. With time and consistent practice, you might wish to prolong the duration of your pelvic muscle hold. If you feel comfortable doing so, certainly proceed.

The Fast-Paced Kegel Exercise:

1. In contrast to the slow-paced kegel exercise, this method requires a rapid contraction of the muscles, held for a second before relaxing all your muscles simultaneously. Thus, your aim is to quickly tense and release.
2. Proceed to repeat this whole process ten times consecutively.
3. Ensure you maintain normal breathing throughout the exercise.
4. If you find the exercise too strenuous at any point, stop as necessary.
5. With consistent practice, you should be able to gradually increase the number of repetitions.

 

Kegel Exercise for Premature Ejaculation

Both the slow and quick-paced Kegel exercises can be utilized to address premature ejaculation. Before embarking on this, however, it’s advisable to consult with your doctor and undergo a thorough check-up. You may experience some muscle soreness initially, hence the importance of starting slow. With repeated practice, doing more repetitions should become easier.

 

Seated Kegel Squeezes:

1. Find a chair and sit comfortably.
2. Next, tense your penis as though you’re attempting to halt urination.
3. Hold this position for 5 seconds, then release.
4. Cycle through this process 7-10 times.
5. Aim for 3 sets.

Floor-based Kegel Squeezes – Lying on Your Back:

1. Lay on your back with your hands resting on the floor.
2. Bend your knees upwards.
3. Draw your penis inward and hold for 5 seconds.
4. Relax, then try to contract your anus muscles as if you’re attempting to halt a bowel movement.
5. Hold this position for 5 seconds, then release.
6. Strive for ten repetitions across three sets.

Floor-based Kegel Squeezes – Lying on Your Side:

1. Lie on your side on the floor.
2. Place a large pillow between your knees.
3. Proceed to squeeze your legs together, hold this for 5 seconds, then relax.
4. Aim to complete ten repetitions across three sets.

 

Kegel Exercises for Erectile Dysfunction

Sitting-in-chair squeezes and squeezes while lying on your back or your side are effective Kegel exercises for addressing erectile dysfunction.

When to Perform Kegel?

Incorporate Kegels into your everyday routine. You can do a set of Kegels while reading the newspaper or brushing your teeth, or even after urinating to get rid of the last few drops. Contract your pelvic floor muscles before and during any abdominal pressure. Remember, consistency is vital for strengthening your pelvic floor muscles.

Are There Risks or Complications with Kegel Exercises for Men?

Kegels for men generally don’t cause damage if performed correctly. However, excess or incorrect Kegels can worsen symptoms of erectile dysfunction or incontinence. Also, avoid regularly stopping urine flow, as it could harm your bladder.

When to Consult Your Doctor?

If you experience pain, discomfort, or worsening of any symptoms when doing Kegels, stop and seek medical advice. Kegels may not work for everyone, and they can be counterproductive for those with a urinary catheter or pelvic floor muscle disorder(s). Always consult your doctor to ensure you’re healthy enough to perform Kegels and to receive correct instructions on performing them.