Kegel exercises for MEN.

Hi there every one. Hope you are all well and enjoying your live’s.

I thought for a change I would do something for the men. Found this article about Kegel exercises for MEN. Must admit I had never heard of this before so really got into searching and reading up about it….seems very interesting and rather intriguing.

Health Benefits of Kegel Exercises for Men

In terms of muscle strengthening, kegel exercises strengthen the pubococcygeus (PC) muscle, which is a wide, concave muscle that cradles the pelvic organs of both sexes and extends from the coccyx to the pubic bone. A strong PC muscle allows for greater penile control, which in turn offers urinary and sexual health benefits.

Helping with Incontinence

Patients with a form of incontinence referred to as functional incontinence are not expected to see improvement in their condition with the practice of kegel exercises, but nearly all other forms of incontinence can be improved with continued use of the technique. These exercises help to prevent accidents by bolstering the pelvic muscles that are used to contract the urethra during times of abdominal stress, such as during a cough or sneeze. With stronger pelvic muscles, patients who are prone to accidents during abdominal stress may see improvement in as few as six weeks of regular kegel exercise.

Sexual Health Benefits.

Since kegel exercises allow greater control of the pelvic muscles, they in turn allow men to control their sexual experiences. Pelvic strength enables men to delay ejaculation, keep erections firmer for greater spans of time and even to achieve orgasms without ejaculating.
Reducing Premature Ejaculation and Erectile Dysfunction

PC muscles control the flow of semen. Stronger PC muscles can hold back semen longer during periods of intense stimulation and sexual arousal, and can also enable more powerful bursts of semen when released. These muscles also control the firmness of erections, so kegel exercises can be helpful for men struggling with erectile dysfunction.

I found this written by a man while I was reading up about it all and thought that it was a better idea to put his story on here. A man would know much better than me a woman about this subject.

Here it is from 4MEN’S HEALTH.

When I was younger, when I would ejaculate, my “shots” were quite forceful and I could carry some distance. Now though, I’m lucky if I don’t get my toes sticky.
I’ll admit it. I’m a dribbler and I want to know why.

I searched the ‘Net for answers to the problem of my “dribbling” and now I think I know why.
Effects of Poor Health

Now I’m no gym nut or anything, but I try to keep in enough shape so that when I die, my body won’t be donated to science fiction. But, I (and all guys) have a set of muscles I didn’t even know about. According to my findings….I think I’ve stumbled onto the fountain of male sexual youth.

Men (and women) have a muscle called the puboccocceygeus, more pronouncably, the PC Muscle. It’s the most famous of the pelvic muscles that cradle the internal sexual organs. The PC muscles, which run from the pubic bone to the tailbone in a figure eight around the genitals. The PC muscle plays a vital role in both male and female sexual response — the jolts and spasms of orgasm are caused by the rapid involuntary contractions of the PC muscles. Kegels, the exercises designed for strengthening the PC muscles, are named after Dr. Arnold Kegel, who developed the vaginal workout in the ’40s to help for women with urinary incontinence.

I decided to pay a visit to old Dr.Scratch and get his advice. This time, I made sure to not turn my back to him.

“Sure…Kegel exercises can help someone like you Sam develop your PC muscle” the good Dr told me, “in fact, it’s actually becoming very popular for men to exercise the PC muscle…it can really make a difference in the health of your prostate and in the way you perform sexually.”

“You don’t understand doc…when I climax it just dribbles out of me onto my toes”.

“Oh I understand Sam” he said…”I can tell you by strengthening your PC muscle it will help you”.

“But can these exercises also help a dribbler like me put the eye of a squirrel out at 20 paces?” I offered.

He just smiled and handed me a pamphlet of PC muscle exercises.

When I got home and began reading the article it jumped out at me…

Strong PC muscles are great for sexual health on a number of counts
Increasing blood flow and circulation in your pelvic region is not only good for improving PC muscle tone and sensitivity, it brings greater mindfulness to the parts of your body involved in your sexual response

Strong PC muscles can make for stronger sensations during arousal and orgasm. Squeezing well toned PC muscles during sex can bring many women to orgasm and increase men’s performance in the sack!

This sounded to good, like the fountain of sexual youth..but I had a problem. I didn’t know how to..

Identify the PC muscles.

Figure eight, front and back? I was lost. I don’t have a  roommate to show me his and there was no way in hell I was going to ask John my neighbor. On top of that I don’t have any anatomy books so I did some more digging in my search for my PC muscle location.

Here’s how I found mine: Imagine you are urinating. Now squeeze the muscles you would as if you were cutting off the flow of urine. Those are your PC muscles. Now let go and try it again. You are contracting the anterior or frontal part of the PC muscle figure eight.

If you are a man, strengthening the PC muscle can help you develop greater ejaculation control. Now squeeze your muscles as if you were trying to prevent yourself from passing gas — this is the posterior part of the PC loop. We are all pretty much, “tight asses”–we hold too much tension in these muscles. The challenge is to learn to relax these muscles at will. Now do the posterior squeezes rapidly five times in a row. Try to be conscious of relaxing your anus after every squeeze. Try not to squeeze your thighs, butt or abs–just the PC. You can do basic PC muscle Kegels pretty much anywhere, at work, in traffic, reading the Internet.

They say it’s recommended that you do 30 to 50 reps in fairly rapid succession three times per day so…that’s what I’m gonna be doing for the next few weeks.

I called the doc and told him I found it and I’m following the program.

I also told him until my PC muscle is fit, I’ll keep my socks on.

Here are the exercises…

kegel session 1

Exercise A

Sets: 3

Quickly clench and release repeatedly for 10 seconds.

Take a 10-second break between sets.

Exercise B

Sets: 10

Clench and release repeatedly for 5 seconds.

Take a 5-second break between sets.

Exercise C

Sets: 3

Tighten and hold your PC muscle for 30 seconds.

Take a 30 second break between sets.

That’s it for today, but repeat these Kegel exercises for men daily for one week.

kegel session 2

Exercise A

Sets: 10

Clench and hold your PC muscle for 5 seconds.

Release and repeat.

Exercise B

Sets: 3

Quickly clench and release your PC muscle 10 times.

Exercise C

Sets: 3

Clench and release your PC muscle alternatively in long and short bursts for counts of 10.

Exercise D

Sets: 1

Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

You can do the session 2 Kegel exercises for men for a week; however, feel free to progress if you feel you are strong enough. Remember that these are strengthening exercises, so start off slowly and build up, just like you would with any other muscle.

kegel session 3

Exercise A

Sets: 30 (work your way up to more than 100)
Clench and release your PC muscle over and over again.

Exercise B

Sets: 5

Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle).

Hold for 20 seconds.

Take a 30-second break between sets.

kegel session 4

Exercise A

Sets: As many as you like.

Clench and release your PC muscle for 2 minutes every day.

Work your way up to doing 20 minutes 3 times a day — you should eventually be able to perform 200 repetitions per session.

What not to do.

Don’t overdo it. It is often tempting to throw yourself into something head on, especially when it means better sex. However, as with any other muscle you are working out, you need to give it some time to heal between sessions. This means regular rests and not overdoing it. If you follow the exercise schedule as you see fit, you should soon be great — listen to your body. It knows what it’s talking about!

Don’t use any other muscle during the exercises. It is sometimes difficult to isolate the PC muscles, especially if they are weak. Be aware of what you are doing, and if you feel like you are contracting any other muscles (mainly abdominals and thighs), then you need to relax and start again. Just remember that it might take a few weeks to build up some strength. Keep at it.

Adding Extra Resistance

If you practice kegel exercises for some time and discover that they’ve become too easy, you can enhance your PC workout by adding weights. It is very important to note that only a small amount of weight is needed to make a big difference, and adding too much weight can seriously damage the penis and testicles.

There are several commercial products designed specifically for this purpose, and they are widely available both online and in many brick-and-mortar stores that sell erotic supplies and novelties. Most of these weights are designed to slip around or over an erect penis. When you do PC exercises in this way, each contraction will raise your erection up, lifting the small weights with it.

THE SALADMAG BLOG.