Kegel exercises strengthen the pybococcygeal (PC) muscles that run from the pubic bone to the tail bone and provide support for the genital organs. The sex information page at the University of California at Santa Barbara (UCSB) website reports that some men who practice Kegel exercises regularly have been known to achieve longer and more satisfying orgasms. Stronger PC muscles have also been shown to help men achieve stronger and longer-lasting erections and increased control over ejaculation, according to the website PCMuscleExercises.com. Other benefits of the exercise include a reduction or even elimination of prostate inflammation problems and minimized incontinence, they say.
Identifying the PC Muscle
The best method men can use to identify and isolate the PC muscles is to attempt to stop the flow of urine in the bathroom. If this doesn’t work, writers at KegelExercisesforMen.com suggest men can identify their PC muscle by inserting a lubricated finger into the anus and attempting to grip the finger with the anal sphincter. The muscle that contracts is the PC muscle, they say.
Method One
This version of the Kegel exercise is performed by tightening the PC muscle group and holding the contraction for five seconds followed by a five second relaxation period. The contract/release exercise should be repeated at a steady pace for five to 10 minutes until a steady rhythm is reached and the exercises become easier. The sex information page at UCSB suggests that once this exercise becomes easy the contraction time should be increased to 10 seconds in order to achieve maximum benefit.
Method Two
This exercise is designed to give men more control over their PC muscles, allowing them to tighten them a little as necessary. You should perform this exercise by counting from one to five while incrementally tightening the PC muscles a little more with each count. This contraction period is followed by slowly relaxing the muscles with each count as you count down to one. Writers at the University of California at Santa Barbara’s sex information website recommend 10 sets of these exercises. One variation on this method suggested by physicians at Mayo Clinic.com involves visualizing an elevator rising four floors while tightening the muscles a little more at each floor and relaxing them slowly as the elevator descends.
Method Three
Rapidly clench and release the PC muscles repeatedly. UCSB sex information writers suggest on the college’s webpage that you begin with 10-second sets and slowly working up to 30-second sets as the exercises become more comfortable. They recommend you take a short rest between sets.
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