Kegel Exercises That Will Make You Last Longer in Bed

Dr. Arnold Kegel originally proposed Kegel exercises for women. They were designed to strengthen the urethral muscles, pelvic floor and to increase bladder control for women after childbirth. But with time, the exercises were found to be useful for men as well.

The greatest benefit of Kegel exercises for men is to vastly improve sex life and increased lasting time in bed. In this article I will explain how to perform Kegel exercises for men properly.

Finding the PC Muscle

There is a set of kegel muscles that virtually works the entire urinary and ejaculatory control process in men. For you to perform the Kegels, you will need to locate this muscle and be able to command it.

So how do you pinpoint this exact muscle? The easiest way to find the PC muscle is to stop the flow of urine. When you perform this stop-start action during urination, you are using the PC muscle.

Performing the Kegel Exercises

The Kegel exercises allow men to strengthen their PC muscles. Your urinal and ejaculatory system share this set of muscles. Therefore sexual performance greatly benefits from a strong PC muscle.

You can start by simply squeezing the PC muscle and learning how to hold. With more practice, the duration of holding increases. I recommend that you start doing 5 repetitions of tightening the muscle for 3 seconds and releasing for 2 seconds.

Focus on the PC muscle only

I emphasize that relaxing the entire body, especially the butt and upper thighs is essential for you to truly work out the PC muscle. Kegel exercises are most effective when you work out the PC muscles independently.

There are several routines of the Kegel exercises. You can perform the "holding clench" or the "squeeze-release" technique. The first exercise allows us to build up the strength of the PC muscle. It entails clenching and holding the PC muscle for some time and then releasing. This is repeated several times.

The fluttering technique allows us to have greater control and heightens endurance. It can be compared to quick squats in a gym. With this exercise routine, we quickly squeeze and release the PC muscle as many times as possible.

How long before I see results?

It takes months and even years of training to get a surfer’s body. The same can be said of Kegels. We have to keep practicing so as to start seeing the outcome after a month or so. An important thing to note is that as beginners, we find it hard to control the PC muscle during sex in the first few weeks. This effect will pass and we will gain that control.

Putting it together

The greatest benefit of Kegel exercises is ejaculatory control. I have personally found that I can stave of ejaculating for as long as possible and allow myself to satisfy my partner. During intercourse, as I feel ejaculation approaching, I squeeze my PC muscle. When the urge to climax has subsided, I release and go back to business.

Another ejaculatory benefit of Kegels is multiple orgasms. Yes! Men can learn, through Kegel exercises how to have several orgasms. We confuse orgasm and ejaculation because they happen simultaneously. But when we use the Kegels to prevent ejaculation, we still experience pleasure of orgasm. This can be repeated until you are ready for ejaculation which is fuller and with greater shooting distance.