An Introduction To Kegel Exercises And Its Benefits!

You already know how to do the popular bodyweight exercises like squats, press-ups, sit-ups and chin-ups that are meant to build and strengthen your skeletal muscles, but are you aware that there are exercises that can make your erections a lot harder and stronger?

Yes… such exercises actually exist. In some circles they are called sex-exercises but the popular name is Kegel exercises (or PC exercises).

These exercises are not only meant for giving you stronger erections and improving your sex life, they also help in giving you more control over your bladder (this prevents urinary incontinence which is involuntary leakage of urine).

Since you are interested in improving your sexual health and sex life, then you need to know about the benefits that you stand to gain if you engage in regular Kegel exercising.

What Are Kegels/Kegel Exercises

Dr. Arnold Kegel

Dr. Arnold Kegel

Kegels or Kegel exercise is an exercise that is named after a doctor (Dr. Arnold Kegel). The exercise was made popular by this doctor as an exercise that helps tighten the vaginas of women who have just given birth.

After a while, it became clear that men can also get some benefits from doing these exercises on a regular basis.

Kegel exercise helps in strengthening your pelvic floor muscles. So, when you do these exercises regularly, you would experience:

  • Stronger erections
  • Improved erection angle
  • Longer-lasting orgasms
  • Improved ability to last longer
  • Improved bladder control (which prevents leakage of urine)

By doing Kegel exercises, you would be strengthening your pelvic floor muscles officially known as pubococcygues (PC) muscles.

Kegel exercise is different because it helps in strengthening actual skeletal muscles and not penile tissues.

What Are The Pelvic Floor or PC Muscles?

The area between the pubic bone and the tailbone is the area that the pelvic floor muscles (or PC muscles) occupies. The muscles are similar in men and woman and they form a hammock-like muscle floor.

The rectum and urine channel both pass through the pelvic muscles. And these muscles assist you in controlling your bowel and bladder. Your pelvic muscles also assist in supporting the organs in your pelvic area.

Unlike other skeletal muscles that can be exercised just by being active, your PC muscles don’t get exercised frequently.

In childhood, the pelvic floor muscles are tight and firm and they always move when you cough or sneeze. However, as we get older, the pelvic floor muscles gradually relax and become weaker.

Should You Be Doing Kegel Exercises Regularly?

Even though Kegel exercises were formerly recommended to women that have just given birth in order to tighten their vaginas, men can still get a lot of benefits from doing Kegel exercises frequently.

Some Of The Benefits Of Men Doing Kegel Exercises On A Regular Basis!

If you want to improve your sex life and sexual health, then you need to incorporate Kegel exercising into your daily life.

There is a variation of Kegel exercises called towel raises.

Here are some of the benefits that you stand to gain from regular Kegel exercising:

  • You get stronger erections from regular Kegel exercise because it improves the health of your pelvic muscles.
  • You get longer lasting erections because the exercises help in improving blood flow to the penile tissues.
  • You would start enjoying more explosive orgasms during sex (because your ejaculation force and volume would increase) after doing Kegel exercises for a while.
  • Regular Kegel exercises helps boost blood flow to the genitals.
  • Because Kegel exercises increase the strength of your pelvic floor muscles, you would have an increased ability to control your ejaculations and orgasms – so your sexual stamina increases.
  • Regular Kegel exercises gives you complete control of your bladder which prevents the problem of involuntary leakage of urine (urinary incontinence).
  • Engaging in Kegels usually means that the amount of times that you get up at night (while sleeping) to urinate reduces because you would be able to hold a larger volume of urine in your bladder till morning when you wake up.
  • For men that are suffering from benign prostatic hyperplasia (BPH), doctors sometimes recommend that these men engage in regular Kegel exercising to reduce prostate swelling and pain.
  • Engaging in regular Kegels may assist in preventing a case of prolapsed pelvic organs.

Now, it is obvious why sexual experts generally regard Kegel exercises as a powerful sex-exercise!

As you can see, regular Kegel exercising gives you a lot of benefits so you need to be doing these exercises every day.

How To Do The Kegel Exercise

Doing kegel exercises regularly would strengthen your erections.

First you need to properly locate where your pelvic floor muscles are before you can start doing the Kegels.

There are three ways that you can use to locate your pelvic floor muscles that you would be contracting and relaxing when doing the Kegel exercises.

1.) Whenever you are in the toilet urinating, make an attempt to stop the flow of urine mid-stream as if you need to rush out of the toilet and attend to something right away.

If at first you cannot stop the flow of your urine way, keep attempting it until you have located the right muscles that would help you cut short your urine midway.

The moment you can easily stop and slow the flow of your urine mid-stream, then the set of muscles that you used to do that is called the pelvic floor muscles/PC muscles and you just contracted them.

2.) Pretend as if you want to stop yourself from farting or you want to prevent yourself from “shitting” in your pants (you do thus by squeezing your anus until you are seated on the water closet to defecate) – once you do this, it means you have just contracted your pelvic muscles.

When you are squeezing your pelvic floor muscles, ensure that you are not contracting the muscles in your legs, belly or buttocks muscles. You should only feel the squeeze or tightness around your anus and genitals.

A Simple Routine To Help You Start Doing The Kegel Exercises Regularly

1.) Squeeze your pelvic floor muscles as hard as you can possible can for a minimum of 10 seconds. If you can’t last up to 10 seconds when you first start, as you do it regularly you would be able to squeeze your muscles for even up to 20 seconds.

2.) After holding the squeeze for 10 seconds release and relax for 10 seconds

3.) Ensure that you do up to 10 repetitions each time you do it. And make sure that you do it at least 5 times every day.

Anytime you do the Kegel exercise, you must always feel your testicles move up when you squeeze your pelvic floor muscles and drop down when you relax them.

Ensure that you are doing this routine on a regular basis and after 2 – 4 weeks you would notice a remarkable improvement in the strength of your pelvic floor muscles – this is what would help you to contract your pelvic floor muscles for a lot longer than 10 seconds.

When Should You Do The Kegel Exercises And How Often Should You Do Them?

Kegel exercise is different from other type of exercises, in that you can do it without needing any form of privacy. You can do Kegel exercises at anytime and anywhere because they are easy to do – nobody knows what you are doing.

You can do Kegel exercises when you are at your desk at the office, when you are driving, while watching television or in the bathroom. Kegel exercise is something that you can do anytime and anywhere.

Anytime you feel that your pelvic floor muscles are getting tired, you just need to stop for some minutes to relax before you start again. Always ensure that you urinate and empty your bladder before you start doing the Kegel exercises.

If you are serious about improving your sex life, sexual health and becoming a better lover in bed, then engaging in regular Kegel exercising is a must!

Simply locate where your PC muscles are and begin doing the Kegel exercises right away… after a few weeks of regular exercising, you would be happy and thankful that you took this advice.

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