Kegel Exercises for Men

One of the ways men can better control ejaculation and have a stronger erection is by doing Kegel exercises for men. These are exercises for the pubococcygeus muscles, also known as the PC muscles. Most often you hear about women doing Kegel exercises, but men can also benefit greatly. The PC muscles are what control the flow of semen and urine, the firmness or an erection, and the “shooting power” of ejaculate – pretty important muscle huh? Now that we’ve established what it is and what it does, how do you find it? The easiest way to find these muscles is to stop your urine flow while going to the bathroom. When you do this, you will feel these muscles contract. When these muscles are weak, men tend to overcompensate by using their abdominal, gluteus, and thigh muscles so when you are doing these exercises make sure you are only using your PC muscles and the other muscles are relaxed.

No need to put on gym clothes or shower after your workout. Kegel exercises can be done anywhere, anytime. Like any workout routine, don’t overdo at the start. You need to slowly build up repetitions. Don’t forget, muscles need time to heal and repair between workouts and the PC muscles are no exception. The exercise routine below is just a guideline. Depending on the strength of your muscles you may be able to do more or less. The key is to practice and build strength. If you feel any discomfort discontinue exercises and consult a physician.

Start Slow! For the first week do these three exercises once a day.

• For 10 seconds, rapidly tighten and release your PC muscle, rest for 10 seconds, and then repeat for total of 3 reps.
• For 5 seconds, rapidly tighten and release your PC muscle, rest for 5 seconds, and then repeat for a total of 8 reps.
• Tighten and hold your PC muscle for 25 seconds, release and rest for 25 seconds, and then repeat for a total of 3 reps.

Week 2 - do these three exercises sets once a day.

• Tighten and hold your PC muscle contracted for 5 seconds and release. Repeat with no rest in between sets for 10 reps.
• Tighten and release your PC muscle 10 times in a row and then rest for 10 seconds. Repeat three times.
• Tighten your PC muscle and hold it contracted – aim for 2 minutes. Remember, keep the rest of your muscles relaxed. If you can’t do 2 minutes, hold it for as long as you can and try again the next day.

Week 3 - do these two exercises once a day.

• Tighten and release your PC muscle repeatedly. Try for 30 times in a row and aim for 100.
• Tighten your PC muscle and hold it for 25 seconds. Rest for 30 seconds in between and repeat 5 times.

Now you are ready to do kegel exercises for men every day and continue to increase your strength and stamina. Take time in the car, in a meeting, or watching TV and tighten and release those important muscles varying duration of contraction and repetition. Soon you will be on your way to a better sex life!