The PC muscle stretches from the pubic bone to the tail bone and supports the pelvic organs. "Kegel exercises" are the main component of strengthening the PC muscle. Although Kegels are more common for women, they also have benefits in sexual performance for men if done correctly.
It is necessary to take complete educational and medical precautions before performing the exercises explained in this article. Talk to a doctor before starting any training routine.
History
Kegel exercises were developed by Dr. Arnold Kegel in the 1940s. They were actually first used to help women strengthen the inner walls of their vaginas post-childbirth.
According to Edward White, who wrote "The Ultimate Orgasm and Ejaculation Control Manual," Dr. Kegel then realized that these exercises were also beneficial to strengthen muscles in male genitalia in order to help men prevent premature ejaculation, giving a man more control over his ability to perform in the bedroom.
The Muscle
Kegel exercises work the pubococcygeus muscles, also known as the "pelvic floor," or PC muscle.
The best way to locate and understand the PC muscle is to urinate. While doing so, simply stop the flow of your urination. The muscle you just used to stop urinating is the PC muscle.
Unlike the exercises you do in the gym, there is no way to use weight training to strengthen this muscle. Therefore, the best way to work this muscle is through the clenching action you just performed.
Where to Do Them
There is no best place to do Kegel exercises. In fact, an advantage of Kegel exercises is the fact that you can do them anywhere and at any time, so it's probably unnecessary to set aside a part of your day devoted to doing Kegels.
Some good places and times to do Kegels are: on the drive to and from work, on the toilet, sitting at your desk and while reading a book before bed.
The Exercises
For beginners, it is best to start with "clamps," or quick squeezes, which involve simply clenching the PC muscle for about a half-second and then relaxing. Expect to do between 50 and 200 clamps at a time to get the results you want.
Sex expert and author of "Revolutionary Sex" Alex Allman suggests combining clamps with a "squeeze hold" for even more benefits. A squeeze is a clench and hold. Therefore, when you clench the PC muscle, you must hold the clench for about 5 to 10 seconds. Work about 10 to 15 of these in with your clamps.
References
- "The Ultimate Orgasm and Ejaculation Control Manual"; Edward White; 2006
- "Revolutionary Sex"; Alex Allman; 2006
