Kegel exercises strengthen the pubococcygeal (PC) muscles that run from the pubic bone to the tail bone and provide support for the genital organs. Some men who practice Kegel exercises regularly have been known to achieve multiple orgasms, researchers at the University of California at Santa Barbara report. Other benefits of Kegel exercises for men include achieving stronger and longer-lasting erections and increased control over ejaculation. Men suffering from prostate inflammation and incontinence may also find the exercises beneficial. There are several variations to the Kegel exercise, but in order to perform them properly it is imperative to identify the proper muscle.
Identifying the PC Muscle
The best way to find your PC muscle is to try to stop the flow of urine in the bathroom. The muscle that clenches to stop the flow is the PC muscle. If this doesn't work, researchers at the University of California at Santa Barbara suggest men insert a lubricated finger into the anus and try to grip it with the muscle surrounding the anal sphincter. It is the PC muscle that contracts to grip the finger.
Method One
Count from one to five while tightening the PC muscles a little at a time with each count. Follow the contraction period by slowly relaxing the muscles while slowly counting backward to one. UCSB researchers recommend 10 sets of these exercises. One variation of this method suggested by doctors at the Mayo Clinic involves visualizing an elevator going up four floors while tightening the muscles a little more at each floor and relaxing them slowly as the elevator descends.
Method Two
Rapidly clench and release the PC muscles repeatedly. UCSB researchers suggest beginning with 10-second sets and slowly working up to 30-second sets as the exercises become more comfortable. They recommend a short rest between sets. Experts at the Mayo Clinic suggest a variation of this exercise can be accomplished by counting rapidly to 10 or 20, with a contract/relax repetition with each count.
Method Three
Tighten the PC muscle and hold the contraction for five seconds. The contraction period is followed by a five-second release. Researchers at UCSB suggest that as the exercises become more comfortable the contraction period be increased to 10 seconds. Doctors at the Mayo Clinic recommend performing this exercise in sets of 10 three times a day to achieve maximum benefit.
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