First published in 1948 by Dr. Arnold Kegel, a pelvic floor exercise, more commonly called a Kegel exercise, consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. Exercises are usually done to reduce premature ejaculatory occurrences in men, as well as to increase the size and intensity of erections.
The aim of Kegel exercises is to improve muscle tone by strengthening the pubococcygeus (PC) muscles of the pelvic floor.
Kegel exercises can help men achieve stronger erections, maintain healthy hips, and gain greater control over ejaculation.
Kegel exercises are said to be good for treating vaginal prolapse and preventing uterine prolapse in women and for treating prostate pain. Kegel exercises may be beneficial in treating urinary incontinence in both men and women.
There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis. In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter muscles, as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus (PC) muscle begins around the anus and runs up to the urinary sphincter.
PC muscles control the flow of semen and urine, the firmness of your penis during erection and the shooting power of your ejaculation.
The You will be able to have better sex by being able to better control your orgasms and ejaculations, and last for longer.
How do I know where my PC muscles are?
The easiest way to find them is to stop your flow of urine next time you go to the bathroom. Another way to isolate them is to put your finger inside your anus; when you contract the right muscles, your anus will tighten.
Do kegel exercises for five minutes, two or three times daily, and you could see significant improvement in your urinary incontinence & Premature Ejaculation.
Kegels are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Here’s how:
- Halfway through urination, try to stop or slow down the flow of urine.
- When you can slow or stop the flow of urine, you’ve successfully located these muscles.
To do Kegel exercises for men:
- Contract these muscles for a slow count of five.
- Release the muscles to a slow count of five.
- Repeat 10 times.
- Do a set of 10 Kegels daily, three times a day.
- Seeing results with any exercise takes time, so be patient. If you do Kegels three times a day, you should see better control in three to six weeks.