Kegel exercises for men

These exercises were created by Dr. Arnold Kegel and focus primarily on voluntary contraction and distension of the pubococcygeus muscle. Therefore, to start doing Kegel exercises we must know where the pelvic floor is located, area in which it is located. This muscle is elongated and runs through the entire pubic area, from the coccyx to the pubic bone, forming the pelvic floor. Its main functions are: supporting the pelvic viscera, containing urine and feces, and intervening in reproductive and sexual functions.

Now that we are clear about what the pelvic floor is and what it is for, we are going to explain step by step how to find the pubococcygeus muscle to be able to exercise it and perform Kegel exercises.

How to find the pubococcygeus muscle (first steps)

Stop urinary flow. He goes to the bathroom to urinate and once urine comes out, try to stop it without using your hands. When you do this you will realize that you are automatically using the pelvic muscles, specifically, the pubococcygeus muscle.Increases erection. Try to apply the same pressure as in the previous case, but this time while you have an erection. If you do it correctly, the penis hardens for a few seconds, tenses, and moves without touching it through muscle contractions. Once the pelvic floor is located, we can begin to perform several repetitions without straining the muscles at any time. Take advantage of each time you go to urinate to cut off the flow for a few seconds and, on each occasion, perform one more repetition and increase the duration of the contractions by a few seconds.

Kegel exercises are based on three main actions: contraction, maintenance of contraction and relaxation. Therefore, the exercises will be based on performing, controlling and strengthening these steps in each session in order to achieve all their benefits.

Sit on the edge of your bed or on a chair and separate your legs slightly, resting your hands on your knees. Tilt your upper body forward, keeping your back straight. Now is when you should contract the pelvic floor as intensely as you can, without You may feel pain. Maintain the contraction for a few seconds. Relax the muscles.

Easy, right? Well, at this point you can say that you have performed the first Kegel exercise.

Reverse Kegel

To complement the previous exercise we must perform what is known as a reverse Kegel. Through this exercise we learn to relax the pubococcygeus musclea fundamental part to control all parts of Kegel exercises.

Sit the same as in the previous exercise, with your legs apart and your hands on your knees. Contract the pelvic floor and then stop the contraction. This is when you should try to relax the pubococcygeus muscle as much as possible, that is, just the opposite. to what we did in the previous exercise. To give you an idea, it involves making the same effort as when we want to defecate. Instead of contracting the muscles inward, what we do is press them outward as if we wanted to expel something from our body.

The intensity of the contraction and the time are the two key indicators to know how strengthened your pelvic floor is.

Now that you know how to perform Kegel exercises for men, we are going to explain some techniques that aim to improve sexual relations, on the one hand by controlling premature ejaculation, and on the other by improving orgasms.

Exercise to control premature ejaculation

This exercise should be done at the moment you feel that you are close to ejaculation during sexual intercourse. When this happens, stop any stimulation of your penis and perform a contraction of the pubococcygeus muscle followed by muscle relaxation, as we have explained previously. The objective of this exercise is to control ejaculation and try to last longer during sexual relations.

Exercise to have more intense orgasms

The technique that we explain below is more complex and requires absolute control of the Kegel exercises for men. With her it is possible for a man to be multi-orgasmic, since ejaculation is prevented. As? Retroejaculating. This technique consists of contracting the pelvic floor the moment before ejaculating. We must continue stimulating the penis until we reach orgasm, however, we must not stop contracting the pelvic muscles at all times, even when we reach orgasm. In this way we will feel an intense orgasm but ejaculation will not occur as it usually happens, or a few drops will come out. This happens because we block the evacuation of semen by contracting the muscles, and it is deposited in the bladder. Later it will be expelled with urine.

We recommend this article in which we explain how to have more intense orgasms.

Don’t force yourself during the execution of the exercises. You should feel comfortable and should not feel pain at any time. most important quality of contractions and relaxation than the quantity. Therefore, focus on performing Kegel exercises correctly.Do the exercises regularly. Remember that if you are just starting out you can try it by urinating or having erections. Stop the contractions if you feel muscle fatigue. It is evidence that your muscles are not prepared enough and you have to slow down. Remember increase intensity of the contractions and their duration to improve and strengthen the muscles. It’s like going to the gym, if you don’t add more weight you won’t increase muscle.

A excessive effort of the pelvic floor can weaken the muscle and be counterproductive in treating urinary incontinence or other conditions. There is a risk of involving muscles in the exercise that do not improve our pelvic floor, such as thighs, lower back or abdominals.

If you want to read more articles similar to Kegel exercises for menwe recommend that you enter our Sentimental Relationships category.