Kegel exercises are the clenching and unclenching of the pubococcygeus muscles, or the PC muscles, in reps. Kegel exercises were first introduced in the 1950s by Dr. Arnold Kegel, an American gynaecologist. While originally designed for women after child birth, it became apparent pretty quickly that when men did the exercises it gave them more control over their ejaculation and enhanced the quality of their orgasms. Practicing Kegels is also a stepping stone to men learning how to have multiple orgasms.
Before Dr. Kegel's exercises, there were also similar exercises in Ancient Tao and Yogi texts, who saw sex as a spiritual practice. Ejaculatory control meant building up power. While this may imply that Kegels are difficult, it's actually an easy exercise you can do anywhere - sitting at your desk, watching TV, waiting at a red light. If all it takes is a few reps of clenching and unclenching.
How to do the Kegel Excercise?
The first step in doing a Kegel is locating your PC muscle. The PC muscle located from the pubic bone to the tail bone, forms the floor of the pelvic cavity. To find this muscle that you should be working, next time you're urinating stop the flow midstream. That muscle you feel stopping the urine is the PC muscle.
Start with five reps of five seconds - if this causes any discomfort then as the muscle strengthens over time, work up to sets of ten reps. That is, clench the muscle, hold for ten seconds, then relax. Ideally you should do this set three or four times a day.
When doing the exercises make sure that it is only the PC muscle that you are clenching. Try to relax your whole body, especially the sphincter, buttocks and thighs, which people often tense without realizing they are. Tensing these muscles during a rep actually diminishes the effectiveness of the exercise.
Don't expect results right away. It may take several weeks before you feel any real results. While it's tempting to do a lot of reps right away, ignoring a regime that you set up and build from, overdoing kegels won't get you results quicker. Rather, it will just tire you out, strain muscles, and cause discomfort.
Why would I want to do Kegel exercise?
Kegels aren't just as an exercise. If you can try incorporating it during masturbation and sex, Kegels can give you greater control of your ejaculation. Eventually, with enough practice, you will be able to hold off on coming, extending your sex play for your and your partner's enjoyment. Being able to hold off ejaculation is an important stepping stone in learning how to have multiple orgasms, so try experimenting with that once you feel you have a handle on the PC muscle during sex.
As a man you've probably envied women being able to come over and over again while you need a break between orgasms. The time between sex sessions can be anywhere between a minute or half an hour - every male's different.
But multiple orgasms are possible for men, too? Today, there are number of plants that have been used as aphrodisiacs for thousands of years all over the world that deliver results. Try an all-natural male enhancement supplement, like Enzyte. It's 17 ingredients include saw palmetto, zinc, horny goat weed, tribulus, and L-arginine, to name a few. Just one pill daily delivers harder, longer erections. One pill is made of a mix of all-natural herbs that have been used for thousands of years as sexual enhancers. Experience a longer, thicker erection accompanied by more intense orgasms with Enzyte.
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As a man you've probably envied women being able to come over and over again while you need a break between orgasms. The time between sex sessions can be anywhere between a minute or half an hour - every male's different.
But multiple orgasms are possible for men, too? Today, there are number of plants that have been used as aphrodisiacs for thousands of years all over the world that deliver results. Try an all-natural male enhancement supplement, like Enzyte. It's 17 ingredients include saw palmetto, zinc, horny goat weed, tribulus, and L-arginine, to name a few. Just one pill daily delivers harder, longer erections. One pill is made of a mix of all-natural herbs that have been used for thousands of years as sexual enhancers. Experience a longer, thicker erection accompanied by more intense orgasms with Enzyte.
There are dozens of imitations on the market, so make sure you get the real deal. We suggest Enzyte, the #1-selling supplement.
If you're looking for other ways to improve the timeliness of your ejaculations, try an herbal male supplement, made from all-natural ingredients, like Enzyte. It promises longer, harder and thicker erections, as well as delayed ejaculation without sacrificing intensity of sensation, resulting in a strong climax.
Kegel Exercise Routines For Men
Kegel Exercise #1 - The PC Flutter: great for control
Exactly as the name suggests, you want to rapidly contract and relax your PC muscle. The point of this Kegel exercise is to teach you how to control your PC muscle. This is a good exercise for endurance and control, as opposed to outright strength.The PC flutter Kegel will not only give you a decent workout of your pubococcygeus, it will also give you rock-solid control of the muscle. You'll be able to flex it on demand....a great way to stave off premature ejaculation problems. Once you feel ejaculation coming on, flex your PC muscle to stop your orgasm in it's tracks - it's that easy.
Do the PC flutter as long as possible during the first few weeks. You'll probably be lucky to make it up to 1 minute. It takes some concentration - this is not one of the common muscles that you typically have good control of (that's why you're giving it a workout, remember?!). Once you can go for more than 1 minute you can stop....but instead of stopping there, we'd recommend doing 1-minute routines 3-4 times/day. Remember you can do it ANYWHERE, ANYTIME.
Kegel Exercise #2 - The Flex and Hold: made for strength
This one takes more willpower than the PC flutter Kegel. By flexing and holding your PC muscle, you'll be making it stronger. Stronger PC muscle = better orgasms = farther semen ejaculations.
More of a 'grunt force' Kegel, see how long you can flex and hold your PC. It's not easy. Try to keep it flexed for ten seconds....full-force flexed, not just partly contracted. Once you lose control of your PC muscle (and you will), wait 1 minute and repeat. Do this at least 3-4 times/day for good results.
Flexing and holding as strong as you possibly can is one of the best Kegel exercises for better orgasms. If you can ever make it to 1 full minute, you've got a super-strong PC muscle....and you'll definitely feel your orgasms are much stronger! While you'll probably never get to 1 full minute, you can take advantage of this exercise by doing it whenever possible throughout the day.
Kegel Exercise #3 - Flex, Hold, Release...Repeat: the ultimate power Kegel
This one is a combo of the two Kegels above. However, don't simply 'flutter' the muscle on and off - flex and hold it for 2-5 seconds, and release it for 2-3 seconds. Try to get into a rhythm.
Doing this Kegel for a length of time (3-5 minutes or more) will make your pubococcygeus stronger and will also give you great control. It's one of the most beneficial exercises, simply because you can go for long periods without stopping the workout.
Try to do the Flex, Hold, and Release Kegel for as long as possible. You only have to do this one once a day, so give it your best effort. By going for 5 minutes you'll give the muscle such a good workout that there's no need to do it more than once/day. In time you'll be able to go for 20 minutes with this one, if you can concentrate long enough!
Kegel Exercise #4 - Chaotic PC Flexing: an advanced technique
Find something that has a rhythm. It could be music (probably the best option - listen to a bunch of songs that have different rhythms), or in your car driving by certain determined obstacles (like driveways, roads, or passing vehicles), or television shows or commercials. Mix it up. For one segment of your determined rhythm, do the PC Flutter Kegel. Next segment, do the Flex and Hold. Use any rhythm you can find. The important thing is to mix it up constantly.
The reason for this technique is to make sure you have COMPLETE control of your PC muscle. Exercise routines become just that - routines. Your PC muscle will learn what it needs to perform....until you trick it with Chaotic PC Flexing. You need to mix it up...surprise your body. Constantly change, and do it for as long as possible. This Kegel technique is probably the most powerful option you have available.
Unlike the other PC workouts, you don't have to perform this technique daily. Try to do it three times a week, but remember to do it for as long as you can. You will master control of your PC while making it much stronger....which makes it the best exercise as far as Kegels go. The results are definitely worth the effort.
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1 comment:
If Study has found that kegel exercises delays ejaculation then it's just amazing!!
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