Pelvic-muscle exercises called Kegels (after Arnold Kegel, M.D., the gynecologist who developed them over 40 years ago).
PC exercises, also known as Kegel exercises. strengthen the pubbocoxygennus muscle (PC muscle), a sling of muscle that surrounds your anus and prostate gland. The PC muscle is the muscle that involuntary “pumps” when you ejaculate. Strengthening – and learning to control – this muscles is may help to control ejaculation in men.
Exercising your pelvic floor muscles for just 5 minutes, three times a day can make a big difference to your bladder control. Exercise strengthens muscles that hold the bladder and many other organs in place.
The part of your body including your hip bones is the pelvic area. At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back, and sides of the pelvis bone. Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle. These muscles prevent leaking of urine and stool.
How to do Kegel exercises
For a man who wants to learn how to perform Kegels, the first step is locating the Kegel muscle. Here’s how: Some time when he has the urge to urinate, he should sit on the toilet with his legs spread, start to urinate, then try to stop the flow. (The PC muscle is the one he squeezes to do this.) After restarting the flow, he can practice stopping and restarting the stream of urine. It may take several attempts to actually isolate the PC muscle–the buttocks muscles have a tendency to kick in if the legs aren’t kept wide.
When a man has familiarized himself with the sensation of contracting the PC muscle, he’s ready to practice holding the contractions. He should first try holding a contraction for several seconds three or four times a day. Over the next few weeks, as he continues doing Kegels, he can gradually increase the time of the contraction until he is holding it for 10 to 15 seconds. Next, he should alternate these Kegel holds with a series of short, quick contractions. Dr. Hartman recommends that men gradually work up to a daily routine of 100 quick PC contractions and five holds.
*Stop the flow of urine when you take a pee. If you have trouble doing this, you really need these exercises.
*PC clamps: squeeze and release your PC muscle. Start with a set of 20- 30, and work your way up to sets of 100-200. Do at least 300 EVERYDAY, for the rest of your life.
The Kegel Exercise builds up the PC muscles, which will help men improve:
• Ejaculation Control
• Prostate Health
• Erection Firmness
• Arousal Control
• Ejaculation Strength
• Bladder Control
Kegel exercise is a simple task that is easy to learn and doesn’t take long to get through the reps each day. In fact, most men can master this exercise after just the third or fourth time. For example If you’ve ever stopped yourself from urinating midstream, then you’ve used your PC muscles. If you flex your PC muscles and hold it for 10 seconds through a series of reps then you are partaking in the Kegel exercise.
After a few months of diligent practice, a man should be ready to try using the Kegel hold during intercourse to delay ejaculation. That’s why, the Kegel exercise is widespread throughout the sex industry.
The Kegel exercise has been shown to have vast improvements on the penis. But in excess, the exercise can also be very harmful. The reason is contraction of the prostate muscle triggers the prostate’s sympathetic nerve to induce an ejaculation. While men tend to contract the PC muscle to assist the erection if they feel their erection is not hard enough, a long-term practice of this exercise will make the muscle develop more testosterone, dihydrotestosterone (DHT), and oxytocin receptors. These hormone receptors make men and women achieve an orgasm quicker and more easily, due to the presence of more hormones trapped in the sex organs. This is just fine and dandy for women who have difficulty achieving orgasm, as some do.
Kegel exercise also claim that performing intense Kegel exercises right after ejaculation (when your PC muscles are tired) will dramatically strengthen and tone your PC muscles in record time. If you’ve been holding back your ejaculation using the Kegel method during sex and then you used the exercise right after, then you will in turn be doubling up on your Kegel exercise. This is how a simple technique like Kegel can go from a harmless aid to a detrimental condition in no time at all. And that brief exercise right after intercourse can bring you from a moderate level all the way to abuse.
Not to overuse the Kegel exercise. Over use of Kegel ends up being more damaging than helpful. The exercise can cause premature ejaculation for some men, as well as other sexual problems.