Kegel exercises were created by a gynaecologist and is today one of the most talked about male enhancement exercises which effectively improve a male’s libido for better sexual performance.
However as not all postures are beneficial at improving sexual performance, these exercises can get confusing for starters.
Men who master this exercise with the required self-discipline and practice are better equipped at providing orgasms to their ladies.
This is because the exercise helps strengthen the PC muscles, which in turn prevent the possibility of sexual problems like Premature Ejaculation. So if you want to know how to safely perform Kegel exercises, read on.
Locate Your PC Muscles
Before starting Kegel exercises, you have to locate the PC or Pubococcygeus muscles of the pelvic region on the pelvic floor surrounding the male genitals. As the pelvis includes the section between the legs along the inner thighs, the best way to locate them is while urinating.
Concentrate on the muscles that when contracted and released, affect the urine flow. When these muscles are clenched, the urine flow reduces.
Kegel exercises are best done seated, twice a day for the first week where each session should last five to ten minutes. The exercise should be immediately stopped if there is any pain. Of course, there may be some discomfort during the first week, which is nothing to be alarmed about.
Different Types Of Kegel Exercises
Kegel exercises can even conveniently be done even while seated at your office chair as all Kegel exercises are the same, targeting the same muscle group. You have to master two muscular movements while performing these exercises, which are release and contraction of PC muscles.
You also have to master reducing and increasing the speed and number of your repetitions. For best and fastest results, it is always better to mix various Kegel exercises.
Common Kegel Exercise – Clench And Release
Sit on the toilet seat or chair to clench or contract your PC muscles, and release without holding on to them for long. Make sure the contraction and release is fast, and should be done just five or six times when you start your Kegel exercises.
Take a break if you get exhausted or find it difficult identifying whether you are clenching PC muscles or the entire abdominal core.
Slightly advanced – Longer Clench And Release
This is a progressive form of the previous exercise where you have to clench and hold the PC muscles for a fixed amount of time. This is not easy, and is possible only with some practice.
Start the exercise by holding the muscle for only 7 seconds and gradually increase until you can clench and hold for at least 15 seconds. Take rest between each set of a prolonged clench and slow release.
Look to reach a goal of three sets of 5 repetitions in the third or fourth week of doing Kegel exercises.
Advanced Kegel Exercises – Longer Contractions
You don’t have any stages while doing Kegel exercises; you have to gradually increase the intensity of your contractions. The intensity can be self-determined by holding your clenches for as long as possible.
You should not feel any soreness after the exercise.
Kegel Exercise Tips
- It is better to create and maintain a chart of your contracting ability on a weekly basis.
- Do not do any clenching of PC muscles on a full stomach as it can increase acidity or acid reflux in the stomach.
- Aim to increase the number of repetitions in sets across the first and second half of a day.
- Do not do Kegel exercises for more than 25 minutes a day.
- Do not try them while urinating or emptying your bowels.
- You may get an urge to urinate immediately after doing Kegel exercises; do not control but instead, empty your bladder.