Men's Kegel Exercises

Overview

The pubococcygeus muscle, referred to as the PC muscle, cradles the pelvic area in men and women. The PC muscle surrounds the internal sexual organs and runs from the pubic bone to the tailbone. During orgasm, the PC muscle contracts and creates spasms that make the act enjoyable. Though Kegel exercises were initially developed for women to strengthen their vaginas, men also can follow a regimen of Kegel exercises to enhance their performance.

Step 1

Start the Kegel exercise lying down in order to use your full concentration. Once you've found the PC muscles and are comfortable performing the exercises, they can be done while sitting or standing.

Step 2

Find the PC muscle by imagining that you are urinating and squeezing to cut off the flow. The muscle that you use is the front part of the PC muscle. Once you've identified the muscle, you can begin regular exercises to strengthen it.

Step 3

Squeeze your posterior as if you are trying to avoid passing gas in a crowded room. The rear muscle that stops the gas from passing through your rectum is the back side of the PC muscle, which is shaped like a figure 8. While practicing the squeezing in the rear, concentrate on not tightening the thigh or butt muscles, but only the internal PC muscle.

Step 4

Relax the muscles after squeezing each time. Try each exercise five times in a row in rapid succession. Do five in the front and five in the back, concentrating on the single muscle you identified as the PC. Once you've mastered the squeezing, try to do it 30 to 50 times each day. Plan on doing at least three sets of 10 each day on both sides of the PC.

Step 5

Hold each squeeze for a count of three and relax for a count of three. Make sure to breathe while you are squeezing and relaxing; don't hold your breath. Kegel exercises can be done anywhere without alerting anyone to your activity.