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Kegel Exercises for Men

Kegel Exercises is the common name of pelvic floor exercises. Kegel Exercise is developed by Dr. Kegel. He stated that women can achieve stronger and more frequent orgasm if they repeatedly contract and relax the muscles that form part of the pelvic floor.

Doing Kegel Exercises for men gives you:

  • Stronger erection,
  • Last longer in bed,
  • No more premature ejacualtion, or even
  • Orgasm without ejaculation
Kegel exercises for men can help improve bladder control and possibly improve sexual performance.

Kegel Exercise is Simple

Since Kegel exercise is so good for men, there is no reason not to do it.

The good thing is that, Kegel exercise very simple to do. You can do it while standing or sitting, working in office, or even waiting for bus.

Kegel Exercises for Men is Research Backed

There are a few research about Kegel Exercises. In 2005, Professor Grace Dorey and her team published a research “pelvic floor exercises for erectile dysfunction” in BJU International.

In the study, 41 men saw improvement in their erection after 6 months of regular Kegel exercise and lifestyle changes. This is around 75% of the studied pool. The study gathered 55 men over 20 years old and experience erectile dysfunction for more than 6 months.

Since 2009, professionals are reviewing to include Kegel exercises in their recommendations to treat erectile dysfunction, according to a study published in the December 2009 issue of the journal Therapeutic Advances in Urology.

Kegel exercises move the muscles that help control the flow of urine and the movement of the penis, explained by urologist.

The exercises not only strengthen the muscles but also increase blood flow in the area, and an erection depends on a flow of blood strong enough to create an erection and controlled enough to maintain it.

Finding Pelvic Floor Muscle

You can use this simple method to locate the pelvic floor muscle for Kegel exericse.

While urinating, try hard to stop the flow. (It is very hard for the first time)

I located the muscle with just one attempt. The sensation from squeezing the pelvic floor muscle during urination is so strong that I could never forget.

This is the muscle you are going to use for Kegel Exercise. Once you can locate this muscle easily, it is time to train it.

Routines for Kegel Exercises

Here I have collected a few routines for Kegel exercises.

Kegel Exercise for Men Routine #1

  1. Squeeze and quickly release for 10 times
  2. Repeat this 3 times a day, (while brushing teeth, during lunch,  and during bath)
  3. You can extend to 5 times a day

Kegel Exercise for Men Routine #2

  1. Hold the pelvic floor muscle for 5 seconds, release for 2 seconds,
  2. Repeat 5 times.
  3. Do it 3 times a day.

Kegel exercise is a much simpler than training other muscles. You can do it anywhere, anytime without equipments. It is best to put Kegel exercise routines into your daily routine.

Turn Kegel Exercise to a Habit

Rome wasn’t built in a day. Remember your goal. No matter you want to last longer in bed, get stronger erection or cure premature ejaculation, stay consistent.

One thing to do is to pay attention to progress. Usually you should see improvement in around 4 weeks.

In my experience, after doing kegel for around 2 weeks, I feel a much stronger contraction of the pelvic floor muscle when I squeeze it. This progress strengthen my thought and very soon, my wife feel a harder erection while we have sex.

Kegel Exercise and Penis Enlargement

Doing Kegel exercise alone might not increase your penis size. It is often recommended to combine with other exercises or routines that promote blood flow to penis.

If you are interested in penis enlargement as well, please visit our frontpage which covers most basic infomation about penis enlargement, or another article I have written for penis enlargement facts.