Kegel exercises were discovered and proposed by Dr. Arnold Kegel as a way to aid women in tightening their vaginas after vaginal delivery.
But these pelvic floor muscle exercises also benefit men in their male enhancement efforts including the improvements in their penile size and sexual performance!
The pelvic floor muscle – known as the pubococcygeus (PC) muscle in medical terms – is a hammock-like muscle stretching from the tail bone to to the pubic bone in both men and women.
It supports the pelvic organs and assists the sphincter muscles in their normal functions, among other roles in the body.
Steps In Kegel Exercises
Why? Because you are actually contracting and relaxing – thus, strengthening – real skeletal muscles that are crucial in male sexual performance.
- Find your pelvic floor muscle
Keep in mind that the muscles used in stopping your urination are actually your pelvic floor muscle. Finding said muscle should then be easy – stop or flow your urine in its mid-flow (i.e., mid-stream) and you have just located your PC muscle.
But avoid making your legs, abdomen and buttocks become tense during the mid-stream cessation of your urine because these actions will not contribute to the appropriate identification of the pelvic floor muscles.
Instead, you should focus on lifting the entire muscle upward.
Tip: If you are having a hard time stopping your urine in mid-stream, just tighten your anus since the PC muscle is also used in this action.
- Perform the exercises
One of the benefits of Kegel exercises is that no one is the wiser that you are actually doing them! You can perform the exercises while sitting down or standing up.
- First, contract your PC muscles, hold it for as long as you possibly can, and then release. You may be able to contract and hold for 2 seconds during your first few tries but, as the muscle become stronger, you can eventually hold it in for longer periods.
- Second, release the contraction (i.e., squeeze) and then repeat. Yes, it’s that simple.
- Third, repeat the contract-hold-release steps for 10 repetitions. Soon, you may be able to hold in the squeeze for 10 seconds before the release.
Tip: Look at your testicles when doing the Kegel exercises. If you see them lift during the contraction phase, then you are doing it the right way.
You should be able to experience an increase in the strength of your pelvic floor muscle in 4-6 weeks of regular and proper Kegel exercises.
Benefits Of Kegels
Most men will mistakenly skip on the Kegel exercises because these do not directly enhance the size, specifically the length and girth, of the penis in either its flaccid or erect condition.
But these exercises provide benefits for male enhancement that not even all of the penile exercises combined can deliver!
- Harder and longer (i.e., in both length and duration) erections
Penile erections are partly dependent on the blood flow coming into the penile chambers. With Kegel exercises, the results include improved blood flow and, thus, better erections.
Kegel exercises also aid in improving ejaculation force and volume – orgasms involve contractions in the pelvic floor muscles – so you can enjoy more explosive orgasms.
With better control over your PC muscles, you can also control your orgasm and, hence, give you greater sexual stamina and provide your partner with longer sex sessions. Goodbye, premature ejaculations!
- Aid in the prevention and treatment of urinary issues
Studies have shown that Kegel exercises aid in the treatment of urinary continence, in prostate pain and swelling, and in prolapsed pelvic organs.
Kegel exercises can be incorporated with other male enhancement methods, such as stretching and jelqing. Just be sure to adopt safety measures to ensure that, indeed, your penis will benefit from the exercises.