Many of us are familiar with Kegel exercises as they pertain to women's sexuality, but we may not be aware of the benefits the exercises can have on men. Because of the anatomical similarities of the pubococcygeus, or PC, muscle that runs from the pubic bone to the tail bone, men can also greatly benefit from this exercise.
Benefits
Researchers at the University of California at Santa Barbara report that some men who practice Kegel exercises regularly have been known to achieve multiple orgasms. They have also been shown to help men achieve stronger and longer-lasting erections and increased control over ejaculation. Other benefits of the exercise include a reduction or even elimination of prostrate inflammation problems and minimized incontinence.
Find Your PC Muscle
The best way to find your PC muscle is to try to stop the flow of urine in the bathroom. Once your flow begins try to stop it completely. The active muscle when stopping urination is the PC muscle. If this doesn't work, you can insert a lubricated finger into your anus and try to grip the finger with the sphincter. If you can grip your finger you have found the PC muscle.
Anytime, Anywhere
Now that you have found and discovered how to contract and release the PC muscle, Kegel exercises can be done wherever you are when you have a minute to concentrate on contracting and releasing the muscle. It doesn't require any equipment--just concentration. There are prostate massagers available that can assist with the exercise but they aren't necessary if the proper muscles have been found and the exercises are performed properly.
Squeeze, Hold, Release
To perform Kegel exercises and strengthen the PC muscle, contract the muscle by pretending you are stopping a urine flow, hold the contraction and release. Begin by holding the contraction for just a few seconds but work up until you can hold it for 10 seconds. You will want to work up to sets of 10 repetitions held for 10 seconds each.
Performed Correctly
Online resource Kegel Exercises for Men reports that when the exercises are performed correctly you should be able to feel or see your testicles lift with the contraction and drop with the release. This may take some practice but the website says that most men see an improvement in the "lift-drop" cycle within four to six weeks.
