Men's Sex Health: The Benefits of Kegel Exercises

Though originally designed for the use of women, especially after childbirth, men can also use Kegel exercises to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The object of this is similar to that of the exercise in women, with weakened pelvic floor, to increase bladder and bowel control and sexual function.

It is also possible that strengthening the pelvic floor may allow some men to achieve a form of orgasm without allowing ejaculation, and perhaps reach multiple "climaxes" during sexual activity. In men, this exercise lifts up the testicles, strengthens the cremaster muscle as well as the anal sphincter, as the anus is the main area contracted when a Kegel is done.

How to do the Kegel Exercise?

The first step in doing 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. These muscles are attached to the pelvic bone and act like a hammock for your pelvic organs. To try and isolate these muscles try stopping and starting the flow of urine next time you're urinating. That muscle you feel stopping the urine is the PC muscle.

The basic exercise, which is squeezing your PC muscles as hard as you can, can be done anytime and anywhere. Start by squeezing and holding for a count of 3-5 seconds, then release and relax for 5 seconds. When you release, notice how your muscles feel. The first time you do a kegel exercise see how many times you can do it before you feel your muscles getting tired.

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. 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 once you feel you have a handle on the PC muscle during sex.

Kegel Exercise Routines for Men

Kegel Exercise #1 - The PC flutter kegel requires you to flex and relax 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 or PC muscles, 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 its tracks - it's that easy. Do the PC flutter as often as possible during the first few weeks.

Kegel Exercise #2 - The Flex and Hold requires you to flex and hold your PC muscle then relax. 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 promotes better orgasms and farther semen ejaculations. Try to keep it flexed for ten seconds....full-force flexed, not just partly contracted. Do this at least 3-4 times/day for good results.

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.

Kegel Exercise #4 - Chaotic PC Flexing: an advanced technique. Find a rhythm to go with. It could be music or beat. 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. You need to mix it up...surprise your body. This Kegel technique is probably the most powerful option you have available.

You can also incorporate kegel exercises while you're getting warmed up, doing them before you have an orgasm, and even try to do them while having an orgasm. You may notice that kegels change the way your sexual excitement and your experience of orgasm feels. For some men, kegels can be a way of controling ejaculation.

However, do not 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, overdoing kegels won't get you results quicker. Rather, it will just tire you out, strain muscles, and cause discomfort.

If you do not want to commit your time to a Kegel routine, but you are looking for other ways to improve the timeliness of your ejaculations, try ENZYTE, an herbal male supplement made from all-natural ingredients. It promises longer, harder and thicker erections, as well as delayed ejaculation without sacrificing intensity of sensation, resulting in a strong climax. Made from 17 ingredients including saw palmetto, zinc, horny goat weed, Tibullus, and L-arginine, this all-natural herbs supplement, like natural foods, is believed to alter the taste of your semen. Just remember what you eat is what you are.