Kegel Exercises For Men

Note: Do the exercises found in this article ONLY AT YOUR OWN RISK. Consult your doctor or physician before beginning any exercise program, and only do the exercises described below if you are healthy and don't have any urological problems.

Arnold H. Kegel was the first American gynecologist to develop exercises for women (called the “Kegel” exercises) to strengthen their genital muscles. Doing Kegels helps women to have bigger orgasms, to apply more pressure on your penis during sex and to give birth more easily. It also prevents many gynecological problems.

For men, kegels help to last much longer (avoiding premature ejaculation), helps you become multi-orgasmic, prevents impotence and diseases involving your prostate.

Kegels train the “pubococcygeus” muscle (PC muscle) located at your crotch, just above your perineum. This muscle goes from behind your penis to above your perineum and ends below your rectum. You use it when you're pissing or moving your penis up and down. If you're not sure where it's located, stop the flow for a few seconds the next time you're pissing. The muscle you use to stop the pissing is your PC muscle.

The exercises below are a variation of the original Kegel exercises. You should practice these on a daily basis, if possible.

1. As a warm-up exercise, tense your PC muscle; then relax it. Repeat this 30 times in a row, working up to three sets of 30 reps.

2. Do as many reps as possible. Start with 30, and increase the number daily. Doing 200 – 300 tenses a day is OK.

3. Tense your PC muscle and hold it for a few seconds, e.g., 10 seconds. Increase this number every day. Reaching 90 seconds would be a realistic goal. You can do three or more sets of this exercise daily.

4. Tense your PC muscle and hold it for 5 seconds. Relax it; then hold it again for 10 seconds. Repeat for 15 seconds and for 20 seconds; then start lowering the number: 15 seconds, 10 seconds, 5 seconds, one right after the other. Repeat three times, relaxing for a few seconds between sets.

The exercises described above will yield noticeable results in a month if you do them daily. You can even do them while driving or traveling to work or school. Don't be surprised when you start waking up with a huge erection every morning. It's a sign of a strong, healthy PC muscle!

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