Kegel exercises are easy-to-perform clench-and-release exercises which are intended for the strengthening of pelvic floor muscles. Pelvic floor exercise is another name used for this kind of exercises.
Pelvic floor muscles are located in pelvis which is actually an area between the hips. This area is responsible for the proper holding of sexual organs. If these muscles are weak, a range of unpleasant health issues may develop.
It was long considered that Kegel exercises are only helpful for women who have recently given birth. But there is growing evidence that Kegels are also highly beneficial for men; that is, for both overall health and sexual life. Let’s find out how this happens.
Influence on Penis Size
The majority of men who hear about Kegel exercises first of all guess whether these exercises are able to increase penis size. In fact, the truth is somewhere in the middle.
Kegels encourage more blood to fill the penile tissues. This amount of blood is much larger than usually. That’s why it’s possible to enlarge the manhood in the erect state. So, you will really have a bigger penis during erection.
But you shouldn’t expect permanent penis enlargement in both length and circumference when practicing Kegels. They don’t work as a flaccid penis enlargement technique. The exercises’ effects vanish as soon as the erection disappears.
However, there are also many other benefits which Kegels bring men.
Improvement of Erection Hardness
Enhancement of erection firmness is one of f the most amazing results of Kegel exercises. It’s a right way to stronger and fuller erections.
Kegels facilitate and accelerate the process of pumping blood into the penis. This is especially helpful for men whose erection weakens when putting a condom on the penis. These exercises not only improve the erection quality, but also make the erections last longer.
Kegels are even considered an auxiliary method for curing erectile dysfunction. And there is a scientific proof of this fact.
Thus, the clinical trial conducted in 2005 and given to the world by BJU International found out that Kegel exercises can help relieve ED symptoms. The study involved 55 male participants with the impaired erectile function. These participants had to combine lifestyle changes with Kegel exercises. The exercises had to be done on an everyday basis. The study period lasted for half a year. At the end of this period, 75% of the participants overcame their problem. So, it’s obvious that Kegels have a high potential to cure ED.
Muscle Relaxation during Sexual Intercourse
It’s possible to do reverse Kegels in order to relax pelvic floor muscles. This is very important during sexual intercourse. The matter is that in such a way you can prolong sexual intercourse and make your sensations much better. So, Kegels are really able to add a new zest to your sex life.
Regulation of Ejaculation
The men who practice Kegels know about their excellent ability to help regulate ejaculation; that is, cope with early ejaculation. Premature ejaculation is actually one of the intimate issues which frustrates men (and their partners) most of all. But Kegels offer a worthy solution.
These exercises train the pelvic floor muscles which play a key role in delaying ejaculation. When during sexual intercourse you feel that you will ejaculate soon, it’s necessary to just squeeze the pelvic floor muscles in order not to allow ejaculation. Sometimes, it’s the only way to make sexual intercourse last longer.
In addition, the development of pelvic floor muscles may contribute to the increase in ejaculation volume. This is beneficial for the men’s self-esteem.
Enhancement of Orgasm Brightness
It’s possible to achieve impressively bright orgasms if the men’s pelvic floor muscles are well-trained. This happens due to the enhancement of blood circulation in the penis area. As a result, sensitivity increases. And the man gets much more sexual pleasure.
Moreover, if you perform Kegels on a regular basis, you can even experience even multiple orgasms during sexual intercourse.
Management of Urinary Incontinence
Though the promising potential of Kegel exercises to manage urinary incontinence is not directly related to sex, it still has an influence on the men’s sexual health and overall well-being.
By training the pelvic floor muscles, you not only strengthen your erectile function, but also improve or restore your ability to properly hold urine.
The problem of urinary incontinence becomes especially serious when the men are getting older. If the man leaks when sneezing, laughing or straining himself, he feels embarrassed and even depressed. In this case, there is no chance of high sexual confidence and satisfaction.
Kegel exercises are a great measure that will help the men of any age to effectively prevent or fight the issue of urinary incontinence without any medications and/or surgical methods.
Men’s Overall Health and Kegels
Kegels restore not only sexual health in men. They also rebuild the men’s overall health by preventing prostate disorders. Thanks to regular Kegel exercises, your prostate will be strong and healthy. They also help maintain overall health of the other male sexual organs.
The Bottom Line
Kegel exercises are a highly effective method to strengthen the muscles available in the male pelvic area.
These exercises can’t permanently elongate and thicken the penis. But they yet can increase the manhood size in the erect state and hence give a boost to male bedroom performance. Also, these exercises enable the men to manage bladder, enhance the quality of erections, brighten orgasms, and cope with prostate diseases.
It’s important not to stop performing Kegels in order to preserve progress and enjoy sex life.
Kegel Exercising Guidelines
Each man can successfully perform Kegel exercises for meeting own purposes if he learns the range of easy-to-do steps. The list of these steps is as follows:
- String up and keep the pelvic floor muscle within no less than 5 seconds
- Loosen the pelvic floor muscles
So, there are just 2 non-difficult steps which mean you perform only one Kegel exercise.
There is one more way to do Kegels. Thus, you have to:
- Tighten the anus muscles similarly to how you do to restrict bowel motion
- Each tightening then should be followed with pelvic floor muscles loosing
When you practice Kegels, you shouldn’t forget that it’s not worth:
- Stopping breathing for a while
- Pushing down. It’s necessary to clamp the muscles together as if you were attempting to pump it
- Stringing up the muscles available in the thighs, buttocks, and stomach
Before you perform the next squeeze, you have to loosen the pelvic floor muscles.
If you adhere to these simple guidelines and do Kegels correctly, you will be able to substantially improve both your sexual health and overall health.
Frequency of Kegel Exercises
If you are a beginner, you most probably don’t have enough strength to do from 10 to 20 Kegel exercise repetitions in succession. It is a normal situation for the men without an experience in doing Kegels.
You should understand that it’s much more beneficial for your pelvic floor muscles if you perform just a couple of Kegel exercises properly instead of many unstudious exercises. The correct manner of Kegels performance is going to strengthen the pelvic floor muscles, while the incorrect one is simply helpless.
As far as you train and obtain experience in doing Kegels, you should step by step perform more repetitions. The maximum number of repetitions per one session should be 20. The ideal number of exercises is 20 done in 3-4 sessions per day on a regular basis. Even if your exercise routine includes 10 exercises performed 3-4 times daily, it will be enough. If you really aspire to considerably increase the pelvic floor muscles, be ready to exercise for no less than 6 weeks or even more.
The most encouraging thing related to Kegels is the opportunity to perform them virtually when and where you wish. Other people will not even notice or guess that you perform Kegels. Another excellent news is that none devices are required for practicing Kegel exercises. All you need to do is to devote some time to exercising on a daily basis in the most suitable place for you.
Exercises With Penis Pump
Milking belongs to the most popular exercises with penis pump which contribute to the greatest gains. This technique lets the men keep blood supply stably high and enlarge penile chambers.
As it’s obvious from the name, milking is similar to masturbation movements.
Practicing this exercise, you shouldn’t apply too much pressure to your penis. Instead, it’s necessary to act gently and quite slowly.
Milking implies short sets. The up and down movements along the penis are required.
Milking is not a technique to start directly with it. Before using this exercise, the penis should get adjusted to the device action.
The “warm-up” should take no less than 5-7 minutes.
You should remember that long-lasting exercises milking may cause a “donut effect”, also called “edema”. This happens because of a dramatic surge in blood pressure during forceful up and down movements while pumping.
This technique is the most effective if the manhood is in the erect state during the session.
Typically, it’s not an easy task to support the erection firmness during long-lasting pumping if the penis is still inside the device.
Shakes are so helpful for maintaining a sufficient erection because this technique has an impact on the penis nerve endings and intensifies the blood circulation.
This exercise implies the device shaking up and down.
This can be done either with the help of hand or with the help of hip rocking movements. But the movement pace should be moderate. Don’t overdo.
This penis exercise implies the necessity to change suction force during the pumping session. This technique makes the penile tissues enlarge.
You should maximize the suction force each minute.
Then step by step reduce the force over 30 seconds till it drops to zero.
After this, you should promptly pump again to reach the highest pressure level. The pumping session should consist of several repetitions.
This penis exercise features a high level of efficacy for both improvement of penile blood supply and expansion of penile chambers.
If you don’t want to shell out the $200 to $400 for a penis extender or you just plain and simple don’t feel comfortable strapping a traction device to your penis, then all-natural penis enlargement exercises are probably your best bet.
Penis exercise essentially involves stretching your penis with your hand. If done properly, this will eventually cause the cells in your penis to stretch and widen, which allows more blood to flow into your member, giving you a longer, thicker, and harder erection.
Penis exercises are performed in the same manner as a normal workout – you’ll have specific routines, sets, and repetitions, and you’ll move on to more advanced workouts once you get the basics down.
A quality penis exercise program will provide you with a variety of routines ranging from beginner to expert, step-by-step written instruction, video and picture demonstrations, and medical endorsement.
Something to consider.
A select number of penis enlargement exercises have doctor endorsement, but the PenisHealth™ program is the only one that has actually been submitted for a proper clinical trial.
A few programs also allow you access to members-only penis enlargement forums once you purchase their product.
The fee for enlargement exercise programmes is usually a one-off cost of $50 – $100 U.S. Depending on the person, you generally won’t see results from exercises as quickly as you will with an extender, but the gains are just as permanent. A lot of people actually choose to combine a penis stretcher with a natural enlargement exercise program in order to maximize their results.
As for safety, penis exercises are relatively risk-free because you’re always in control of the amount of tension you’re placing on your penis. You can control the stretch, and as you progress in the program you’ll gain a solid understanding of what your limits are.
We do, however, stress buying a program with a credible background and video and picture aids. There are plenty of free exercises all over the ‘net, but without visual guides, you may well inadvertently injure yourself – and absolutely no one wants that happening.
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