Exercises to Improve a Mans Sexual HealthStrengthening these muscles will improve your sexual health. But, if you have an infection, you should wait until you see a doctor and get it cleared up before continuing.
PC Exercises for MenThe specific exercises to improve your sex life are called Kegels, named after a gynecologist, Arnold Kegel. He developed the now famous Kegel (pronounced KAY-gul) exercises in the 1940s to help women control their bladders and recover from childbirth. Like any other exercise, if you overdo it, your muscles can become sore. Just take it step by step.
Strengthening Your Sex MuscleThe muscles you want to develop are your PC muscles (pubococcygeal). There is a verity of exercises for strengthening your PC muscles. Most of them are adaptations from Kegels original technique. All these exercises teach you to contract and relax your PC muscles, though the number of repetitions and the amount of time suggested to hold the contractions vary widely.
Avoiding Premature EjaculationYou can use this exercise to delay your ejaculation by contracting the PC muscles just before orgasm, then fully relaxing them.
Finding Your PC MusclesThe easiest way to find your PC muscle is to stop and start the flow of urine the next time you are urinating. Pay attention to what muscles you are using to do that. These are not your abdominal muscles or your buttocks. You want to isolate your PC muscles so keep your stomach, legs and buttocks relaxed. If you can stop your urine in mid-flow, you have found your pc muscles
If you have strong PC muscles, you will be able to stop the flow of urine midstream and start it again.
If this is difficult and some urine dribbles out during your contraction, your PC muscles are weak. Don't worry, you can gain strength quickly with practice.
If you find it easy to stop and start your urine flow, your PC muscles are strong. Nevertheless, you can still expand your sexual pleasure and improve your sexual health by doing your Kegel exercises.
Kegel ExercisesMonth One: Start with some short Kegel squeezes. Contract the PC muscles 20 times about one squeeze per second and exhale gently as you tighten them. Don't bear down when you release; just let go. For maximum effect, do two sets of exercises every day (AM and PM). Add 2 reps a day gradually building up to two sets of 80 a day.
Month Two: Now add some long Kegel squeezes. Hold the muscle contraction for 3 seconds and relax between contractions. Work up to holding it for 10 seconds and relaxing for 10 seconds. Again, start with two sets of 20 each (AM and PM), and gradually build up to 80.
Now you can add the fun stuff (but, I'll bet you didn't wait). Now when you get sexually excited, squeeze your PC muscles and watch what happens to your erection. When you squeeze the PC muscles you are restricting the flow of blood out of your erect penis. Blood continues to flow into your penis and it swells. The result is, your penis expands in every direction, getting longer, thicker and harder. Flexing your PC muscles during sex can be felt by your partner.
After a couple of months of regular Kegel exercises, you'll have PC muscles that will allow you to do things, well, use your imagination and enjoy sex more. You can maintain them by doing the exercises three or four times a week.
Feedback about Kegels for Men
Subj: Enlargement exercises
Thanks for the info. I have type 2 diabetes and always had an average Penis at 6" erect but with the diabetes erections were almost impossible to maintain for completion of satisfactory intercourse.
I started the exercises about 1 year ago to help with my erection problem because I was at the end of my rope as I stated I was at 6" in Length and 3.5 " in circumference (I have kept records) I now hang flacid at 5" and 4.5" in circumference but when fully erect now I am 7 & 1/2" in length and 5 & 3/4 in circumference and can get and maintain an erection for at least 2 hours and have multiple orgasms in that time frame, I couldn't do this before because of the diabetes.
This is all the absolute truth, it was hard and dedicated work but it did work for me and the amazing thing is I am 54 years young and now my wife of 45 calls me "Superman" no Joke and I am still exercising with her blessing. I am not saying it will work for all because it takes great dedication but I had nothing to loose and everything to gain, no pun intended.
Subj: Really happy
I just wanna say I'm really, really happy to get this kind of information. I've been looking for this information. I going to start these exercises, Thank you very much.
Subj: Confused about exercise
I have read the exercise for the PC muscles but I'm confused about how to do this exercise. Do we have to use our hand or just have to mentally squeezes it.
AskDocWeb: This is not a mental exercise, but a physical one. You have to actually use your muscles to stop (and relax them to start) the flow of urine.
Subj: Without using stomach muscles
How can I relax my stomach muscles to do the pc exercises? I used to be able to do them without using my stomach muscles, now I can't, how I can I do this again?
AskDocWeb: It would help if you start with your stomach muscles relaxed and then keep them relaxed. For example, try this: Place your hand on a flat surface and relax it. Now raise your little finger and your center finger at the same time, while your other three digits remain in contact with the flat surface. This is something most people will find impossible to do on the first try but, with a little practice, can learn to do. The same is true for your PC muscles. You have to practice, practice, practice.
Subj: Exercising my PCs
How can I be absolutely certain that I'm exercising my PCs and not my buttocks? I've been doing the exercises for several months and to tell you the truth, it kinda all feels the same.
AskDocWeb: If you feel your buttocks move, you are not using the right muscles or you are moving them with your PC muscles. In either case, go back to the beginning of the exercise. Test while urinating to find out if you have the correct muscle group.
Subj: Need more
"AskDocWeb: This is not a mental exercise, but a physical one. You have to actually use your muscles to stop (and relax them to start) the flow of urine." Explain more...
AskDocWeb: Can you stop the flow of urine right after you start to urinate? If you can, then you are using the correct muscles. If you just imagine stoping and starting the flow of urine, nothing happens to the flow of urine.
Subj: How long does it take?
Hi, I have been doing kegals for almost two months but I have not seen any results yet. I know I am working the correct muscle cause I can even see it retract.
How long does it take and is there any side affects? Thanks for your time.
AskDocWeb: There are no bad side effects from developing your muscles unless you overdo it. Having done the exercises for two months, you should be playing with this durring sex. Have you noticed what happens to your erection when you flex your PCs durring sex?
Subj: Herbal pills
Do those herbal pills really increase or do anything for your penis? Thanks.
AskDocWeb: Some of them just make your erections harder. Some make your erections last longer and some lengthen your erect penis. BUT, they don't work for everyone so make sure you pick one with a guarantee.
Hi, thanks for this web site.
AskDocWeb: You are welcome.
Thanks for the information. I have a tendency to be anxious. Can't these formulas, particularly those containing Yohimbe and Ginseng be anxiety producing?
AskDocWeb: Yes, it is our belief that any stimulant can cause anxiety in those that have a tendency to be anxious.
Subj: Laparoscopic prostatectomy
About a month ago, I had a laparoscopic prostatectomy and started kegels about 2 weeks later when the catheter was removed. It feels like really slow going but I know I've got to keep the exercises up for my urinary control and for any hope of erectile control. Thanks for the information and affirmations.
Can the exercises be done while I urinate to be sure that I'm using the right muscles? Or will this not be sufficient or could it cause problems?
AskDocWeb: Yes, in fact, that is what we recommend when you first start with these exercises. Once you become familiar with the sensation you can do them anywhere.
Subj: Where to do them
Hi, the exercise is to be performed in the erected state or the normal one can be fine? Or which one can be more beneficiary? Can it be done while sitting in office? Thanks in anticipation.
AskDocWeb: Kegels can be done either with or without an erection. And yes, you can do them sitting in your office, while driving or just about anywhere you think about doing them.
Subj: Where is it?
I would like to (know) where this PC muscle exactly located. Thanx
AskDocWeb: It is not a single muscle but rather a group of muscles at the base of your penis inside your pelvis.
Subj: Best pill for penis enlargement
What is the best pill to buy for penis enlargement and works great with the most success not sacrificing safety.
AskDocWeb: According to the feedback from users to date, that would be Vig-Rx.
Subj: Any good books on this?
When doing start and stop masturbation as a method to better control your ejaculation, do you recommend ejaculating at the end of the exercise? Any good books on this?
AskDocWeb: We recommend verity so sometime yes and sometimes no. Books on Tantra (The Heart of Tantric Sex) and or Extended Sexual Orgasm may also be useful in learning to control your sexual experience.
Subj: Erection problems at 21
Hi, I am only 21 and I am having erection problems already. I can get an erection no problem but I can't seem to keep it. I just loose it in the middle of sex. It is very frustrating and it is effecting my relationship with my girlfriend. What can I do. Do you think Kegels exercises will help me? Should I take something like Viagra? I was a virgin up until 20 years old. I lost my virginity to the girl I am still dating. I have been having this problem throughout our whole relationship. It has been 7 months. Please help me. I don't know what to do.
AskDocWeb: In order of preference, we would try the Kegel exercises first, then an herbal solution, and use drugs like Viagra as a last resort.
Subj: Quitting training
Will I lose my increased pc muscle strength after quitting the training soon or will it maintain?
AskDocWeb: Like any other muscle, it needs exercise to stay in shape. And this is an exercise you may want to continue long-term. It will help you avoid wearing diapers when you get old.
Subj: Flexing PC muscles
Isn't it inevitable for your buttocks to move while flexing your PC? They seem to be directly connected to the rectum. I cannot flex my own PC muscles without my buttocks moving slightly.
AskDocWeb: That only means that you haven't yet learned to separate the movements. You have four fingers and a thumb directly connected to your hand. And yet with practice, you can move any one of them without moving the others. It does take practice.
Subj: The answer
I really appreciate that you guys are sharing these info. I really find it so useful... I have problems with my sex life, and I think this is the answer.
Subj: Useful for erectile dysfunction
Kegals exercise is very useful for erectile dysfunction. After doing it for 3 months I gain size and stamina. It's amazing. Thanks for kegals.
Subj: When to flex the pc muscle
While having sex, do you continuously flex the pc muscle or do you only flex the muscle when you are about to have an orgasm?
AskDocWeb: It depends on what you want to accomplish. Why not find out what happens when you flex at different times during lovemaking. We suggest you have fun experimenting with it.
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