Doing Kegel exercises requires working out the pubococcygeus, or PC, muscles. PC muscles control semen and urine flow, stiffness of erections and the force of ejaculation. Working out your PC muscles can mean staying stronger, longer and being able to control your orgasm so you don't ejaculate too quickly during sex.
Locating Kegel Muscles
Before you can start doing Kegel exercises, you must locate the PC muscles. The PC muscles support the pelvic floor and surround the penis. One of the most common ways to locate the PC muscles is to stop the flow when urinating and pay attention to which muscles are doing the work. Another way is to put your finger in your anus. When you locate the correct muscles, the anus will contract. After locating the PC muscles, you should practice feeling their exact location. Only by knowing the exact location of the PC muscles, will you be able to exercise them properly.
Starting to exercise
Exercising your PC muscles is not difficult. There should be no pain involved, but it's important to try not to use your abdominal muscles, buttocks or thighs when exercising. One of the best parts about PC exercises is that you can do them from anywhere with no pain and no one will know what you are doing, advises the Askmen.
Beginner exercises
Contract the muscle and hold it for between three and five seconds, depending on ability. If able, repeat the contraction and release five times, with short breaks in between. You can continue to increase the number and length of repetitions as your stamina increases.
Other exercises
Clench and release the PC muscles repeatedly for 10 seconds. Repeat this exercise 10 times, taking a 10 second break between sets.
Repeat this exercise immediately after the 10 sets, but decrease the length of time to five seconds.
Next, tighten and hold the PC muscles for 30 seconds and take a 30 second break between sets. Repeat this three times.
Advanced Exercises
Once adept at the beginner exercises, you can try more difficult exercises. Increasing time and repetition will help progress. Another, more advanced exercise is repeatedly clenching and releasing PC muscles, alternating in short and long bursts for counts of 10.
Kegel exercises during sex
Once you become proficient at Kegel exercises outside of sexual activity, it's time to practice during sex or masturbation. Just do the exercises as you would normally do them, but practice during stimulation, before and even during an orgasm. This can add new excitement and different sensations to to sexual stimulation. (See Reference 1)
Member Comments