To show the best results in bed, every man should know the special training methods developed by Arnold Kegel . We will tell you everything about gymnastics about Kegel exercises for men , describe the process of execution and even show you.  

What is called Kegel gymnastics

Kegel gymnastics for men comes from gymnastics of the same name, but for women, as a way to strengthen the pelvic floor. The fact is that after childbirth, intimate muscles lose their tone, become flabby. As a result, sex life became scarce due to the problems that arose. Difficulty urinating also begins. But Kegel exercises allow you to correct the situation and return to an active lifestyle.

Kegel Exercises for Men

Only after the death of Professor Kegel, men began to actively develop this technique, seeing in it useful features for the body.

The benefits that a man gets from gymnastics:

• Increased sexual stamina.
• Control over ejaculation.
• Improving blood circulation in the penis.
• The penis becomes more elastic, which will lead to new sensations in bed.
• The risk of inflammation of the prostate and the appearance of such an unpleasant disease as adenoma is significantly reduced.
• It is also a good prevention of urinary incontinence.
• Exercising regularly can significantly increase sexual arousal.
• Wonderful prevention of impotence.
• By performing movements daily, you can permanently prevent the risk of hemorrhoids.

Description of the Kegel complex for men

The Kegel complex is a variation of gymnastics, which was described in the ancient Kamasutra and other treatises. Even in those days, sex practitioners realized that it is possible to prolong sexual intercourse if you learn how to properly control the pelvic muscles. The physical activity that men receive during the exercise strengthens the muscles of the pelvic floor.

The complex itself is a series of specific movements with which you can train the pubic-coccygeal muscle. All movements are reduced to raising the pelvis, twisting in the abdominal press and tightening the anus.

Stages of training the pubococcygeal muscle

Kegel muscle building consists of three main steps that must be gradually mastered in order to achieve results. If it turns out to do the movements correctly according to the method, then the “muscles of love” will be strengthened. This will contribute to the best sex with your beloved partner.

First step

Learn to relax as much as possible, and then strain the intimate area.

How to do Kegel exercises for men correctly:

• It is necessary to tighten the pelvis, stay in this position for a few seconds (at the initial stage, 3-4 are enough).
• After that, you can relax the muscle for 3 seconds.

Kegel training for men

During the day, you need to repeat this movement as often as possible. It is advisable to gradually bring the number of approaches to 50. It is necessary to train every day for two weeks to achieve the first results.

An important feature of this part of the training is that no one will notice that a person is subjecting himself to certain loads, and therefore you can do it not only at home, but also at work.

Second phase

Musculature must be trained to strain in isolation.

To begin with, you need to learn to strain the abs and buttocks together with the Kegel muscle in order to activate the “organ of love”. This is completely normal, but after a few sessions, you need to learn how to isolate the pelvic muscles and only strain them. 

To learn to control your body, you need to gradually increase the load so that the muscles are strengthened and developed. The more approaches, the better.

The movements are performed at a slow pace, but this must be done regularly, as a result, finding the optimal training duration.

Stage three

It is necessary to increase the compression time.

If at the beginning of compression training it took about 3 seconds, then at the third stage this time should be gradually increased to 10 seconds, while compressing the muscles as much as possible.

You can leave 4 seconds for relaxation. This is one cycle. The workout must be brought to 100 cycles during the day. It is advisable to divide the classes into several parts: morning and evening.

Additionally, in addition to squeezing the anus muscles, you can make a gluteal bridge:

• We lie on our back, legs bent at the knees. In this case, the feet should be inseparable from the floor, like the shoulders with the shoulder blades.
• As soon as the position is fixed, it is necessary to raise the pelvis as high as possible, linger for a few seconds, and then lower to its original position.
• At the same time, the Kegel muscles do not need to be involved in this exercise, since they are already exposed to stress.

Where is the PC muscle in men?

To achieve results, you should do approximately 15 reps in multiple sets.

Another additional movement is to slowly raise your legs. The principle of kegel exercise for men at home:

• We lay on our back.
• The legs are bent at the knees and pulled up to the chest so that the hips are perpendicular to the floor.
• At the end point, you need to linger for a few seconds and slowly return to its original position.

Two sets of 15 reps are enough.

Classes must be conducted regularly, then the result will be visible in about 3 weeks. If a person previously had problems with urinary incontinence, then they will go away during this period, and the quality of sex will noticeably improve.

If the result is not visible, then most likely the person does not correctly fulfill the conditions of the exercise. For example, the necessary load goes to the wrong male muscle group, but goes to the buttocks or abs.

If you need to check the correctness of the exercise, you should take off your clothes, go to the mirror and tighten your Kegel muscles. If everything is correct, then the scrotum will rise up.

How to perform a Kegel massage

Schematically presented result after Kegel exercises

To properly massage Kegel, it is necessary to determine where the pelvic floor muscles are located. If in the process of training the buttocks, abs and hips are strongly strained, then it is necessary to correct the movements. The load goes to places that are unnecessary to achieve specific goals.

Is there a danger

When performing any physical activity, certain dangers can arise if the technique of movements is violated. To begin with, you need to do each exercise with minimal load, gradually increasing the duration in contraction. Otherwise, you can overextend your pelvic muscles and they will hurt.

At the same time, there are some contraindications, and therefore Kegel exercise is prohibited to do in the following cases:

• There are problems with the pelvic organs and the disease is acute.
• A person has an injury in the groin area being trained.
• It is strictly forbidden to subject the body to stress during the rehabilitation period after surgery.
• A neoplasm was found in the patient at the training site.

For any health problems, you must first consult with your doctor, and then start training. A set of exercises can be beneficial only if you follow it strictly according to the recommendations of doctors and do not forget about the correct technique.

How to test muscle strength

There are several ways to test your Kegel muscle strength:

• The musculature is sufficiently trained if the penis can be brought into a firm erection at any time without straining.
• Experienced men can easily hang a towel on an excited penis.
• If the practice has been going on for a long time, the penis will move even with little weight on it.
• During sex, it turns out to postpone the moment of ejaculation at will.

Kegel exercises for men to prolong sexual intercourse 

To prolong sexual intercourse, you must use the technique as follows:

• Learn to tense your Kegel muscles as hard as possible, not during sex.
• When the feeling of completion of sexual intercourse is approaching, it is necessary to strain the pelvis as much as possible. To postpone an orgasm, you need to make this movement for 20 seconds.
• It is necessary to be able to recognize the moment of ejaculation in time. It is very important to tense your muscles in time.
• Compression should be done as early as possible.
• If it is difficult to control your actions during intercourse, the penis can be removed from the vagina and squeezed at that moment.
• During sex, you can strain not only the Kegel muscles, but also the buttocks with the press. This makes the intimacy more likely to be extended.