Kegel exercises have a lot of benefits that people may not be aware of. While they were originally designed to help women with bladder control after childbirth, research has shown that they can do much more.
Kegel exercises can help with incontinence, sexual dysfunction, and even make orgasms more intense for men by prolonging the time it takes for them to cum. They are also the go to exercise for premature ejaculation.
They’re not just for women — men can reap many benefits from them too.
Creates by a gynecologist, Dr. Arnold Kegel , he discovered a way to strengthen pelvic floor muscles without surgery. He developed the Kegel exercise, which is a series of exercises that help to strengthen the muscles in the pelvis.
Kegels are exercises that strengthen the pelvic floor muscles. These muscles support the bladder and bowel and help control urination and bowel movements.
The pelvic floor muscles are like a hammock, supporting the organs in the pelvis. These muscles can weaken with age, after childbirth, or with other health conditions. Kegel exercises can help to strengthen these muscles.
Kegel exercises are simple clenching and release exercises that can be done anywhere, without anyone knowing you’re doing them.
You can do kegels while sitting, standing, or lying down – even while you’re driving, sitting at your desk, or even watching TV.
Your pelvic floor muscles support your bladder and bowel. They also help control your urinary stream.
To find your pelvic floor muscles, simply stop urinating midstream.
The muscles that you use to do this are your pelvic floor muscles.
A recent study published in the Journal of Sexual Medicine found that men who did Kegel exercises had significantly improved sexual function, including increased erection rigidity, ejaculatory control, and sexual satisfaction .
Bottom line, this is the perfect exercise for premature ejaculation, helping you last longer in bed in a short period of time. By strengthening the muscles that control ejaculation (the PC or pelvic floor muscles), you can train yourself to delay orgasm by squeezing these muscles. This has proven to help many men control premature ejaculation and make sex last much longer.
In addition, kegel exercises can also help you achieve stronger and more intense orgasms. By strengthening the pelvic floor muscles, you can increase blood flow to the area and make orgasms more intense.
Finally, kegel exercises can also help prevent incontinence. By strengthening the muscles that control urine flow, you can reduce your risk of leaking urine during sex or other activities.
There are also several additional benefits to having strong pelvic floor muscles.
Kegel exercises can help with:
Kegel exercises can help women with:
Some benefits can be realized in fairly short amount of time. In some men, men who use this exercise for premature ejaculation can see improvements in a matter of days.
Quick results should not be a reason to stop training, because over a longer period of time, regular training can lead to even greater benefits.
To significantly increase the strength of PC muscle contractions considerable time may be required. It is estimated that several weeks (approximately 3 to 6 weeks) of regular exercise may be necessary in order for Kegel exercises to lead to a significant change in urinary continence, orgasm intensity, sex duration (less premature ejaculation) and/or erection strength.
If you don’t know how to do a kegel, don’t worry, it’s easy!
A kegel is simply a muscle contraction, so you can do them anywhere, anytime – and you don’t need any special equipment.
All you need is your pelvic floor muscles!
Slow kegels are a great way to tone your pelvic floor muscles and can be done anytime, anywhere. Here’s how to do them:
As you get stronger, you can increase the number of repetitions and the length of time you hold the contraction.
These are done exactly like the slow kegels except you hold the contraction for a shorter amount of time:
Some people recommend doing ten quick Kegel exercises, followed by ten slow Kegels. You can do them in the morning, before bed, and once more during the day.
The beauty of kegels is that they can be done anywhere. Here’s a few popular ways a lot of men do:
Lying kegels are a type of pelvic floor exercise. They can be done on the floor, lying on a couch or even lying in your bed.
Here’s a step-by-step guide on how to do lying kegels:
As you get better at doing lying kegels, you can increase the number of repetitions you do. You can also try doing them with one leg lifted in the air, or with your hips raised off the floor.
Sitting kegels can be done anywhere, including at your desk, while eating lunch or while watching TV.
I found doing standing kegels while brushing my teeth at night to be the ideal time for this exercise.
Here’s a quick step-by-step guide on how to do standing kegels:
Weight ed K eg el exercises should only be performed by experienced K eg el exercise practitioners .
To do weighted Kegels, the person should be erect.
The weight/resistance can be provided with a bath towel or washcloth. It is recommend that you begin with a lesser weight (washcloth).
To increase the weight of the washcloth without having to use a full-size towel, dampen the washcloth with warm water.
Weighted Kegel exercises seem much more difficult than regular Kegel exercises at first, and it is not only because of the weight of the towel but also because an erect penis weighs more than a flaccid penis.
Hip thrusts are an excellent way to strengthen the pelvic floor muscles. Here is a step-by-step guide on how to do them:
Hip thrusts are a great way to strengthen the pelvic floor muscles and can be done in the comfort of your own home.
If you really want to see benefits from this fast, you should try to perform these exercises a few times a day, every day. If you do so, it will quickly become a habit.
Here are 2 kegel workouts that you can alternate each day:
Exercise 1 Lying Kegels : 3 sets of Prolonged Squeeze Kegels, 8-12 reps per set
Exercise 2 Hip Thrusts : 3 sets, 8-12 reps per set
Ideal locations : Next to you bed after waking up or at the gym
Exercise 1 Sitting Kegels : 3 sets of Prolonged Squeeze Kegels, 8-12 reps per set
Exercise 2 Sitting Kegels : 3 sets of Quick Squeeze Kegels, 8-12 reps per set
Ideal locations At your desk or while at lunch
Exercise 1 Standing Kegels : 3 sets of Prolonged Squeeze Kegels, 8-12 reps per set
Ideal locations : In the shower or in the bathroom while brushing your teeth
Exercise 1 Sitting Kegels : 3 sets of Alternating Prolonged and Quick Squeeze Kegels, 8-12 reps per set
Ideal locations : At your desk or while at lunch
Ideal locations : Right after you hop in bed
With any workout, life can sometimes get in the way and you might miss a session or two.
Don’t stress if you miss a workout! Missing one here and there isn’t going to make a difference in your overall fitness level.
In fact, taking a few days off from time to time can actually be beneficial, as it gives your body a chance to recover from the workouts.
So you’ve worked out your pelvic floor muscles for several weeks. Now what?
As you progress and your PC muscles become stronger , you will learn how to use them to your advantage during sex . This requires a fair amount of self – control , as the PC muscle must be used right before the point of ejac ulation .
To prevent ejaculation, the PC muscle must be contracted right at the moment before semen begins moving through the penis. When you are about to reach this point (often called the “point of no return”), flex and hold the PC muscle for 5 to 10 seconds to prevent ejaculation from occurring. Hold tightly as long as necessary, until the urge to ejaculate subsides.
I recommend practicing this technique without a partner at first, until you get comfortable with it.