Robert Wilson - Kegel Exercises for Men: PC Muscle Exercises to Improve Sexual Health & Performance

Kegel Exercises for Men: PC Muscle Exercise to Improve Sexual Health

Disclaimer: The ideas, concepts, information, and opinions expressed in this text are intended to be used for educational purposes only. It is sold with the understanding that author and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice, nor to diagnose, prescribe or treat any disease, condition, illness or injury. It is imperative that before beginning any diet or exercise program, you receive full medical clearance from a licensed physician.

History of Kegel Exercises

Kegel exercises were developed in 1948 by Dr. Arnold Kegel, a gynecologist from the state of Iowa who was the Assistant Professor of Gynecology at the University of Southern California School of Medicine. In addition to the development of Kegel exercises, Dr. Kegel was also known for inventing a device called the perineometer, which is a tool for measuring the strength of voluntary contractions of the pelvic floor muscles.

Kegel Exercises andthePubococcygeus (PC) Muscle

Kegel exercises specifically train the Pubococcygeus (PC) muscle that stretches from the pelvic bone to the tail bone (see diagram below), which is also called the "Kegel Muscle"; These two terms will be used interchangeable from throughout this text. The PC muscle is one of three parts of a larger muscle in the pelvic floor, known as the levator ani .

The PC muscle is comprised of fast-twitch muscle fibers. These muscles are adept at fast, intense bursts of activity. Compare that with slow-twitch fibers, such as those used in long-distance running, which are geared towards low-intensity, prolonged durations. In animal studies, the PC muscle has been found to contract at two key points during sexual intercourse, at the point of penetration (to maintain rigidity), and at the point of ejaculation.

The benefits of Training the Pubococcygeus (PC) Muscle

The two leading reasons that drive men to train their PC muscle is to reduce the likelihood of premature ejaculation, and to facilitate fuller and stronger erections. However, additional benefits of a well-trained PC muscle includes reduced incidence of urinary incontinence, stronger muscle contractions during orgasm, greater ejaculation volume, and reduced pain and swelling stemming from prostate enlargement.

Unlike strength-training for other muscles in the body, Kegels can be done anywhere, anytime. For these reasons, it is not necessary to set aside time to do Kegel workouts. They can be done at work, in the car, or anywhere else.

How to Train PC Muscles

Before you can train your PC muscle, you must know where it is and identify it by contracting it. This can be achieved by stopping the flow of urine midstream, while you are urinating. The muscle that contracts when the flow of urine is interrupted is the PC muscle. In some, but not all, men the testicles are lifted slightly when the PC muscle contracts.

How Long to Notice Benefits

Some benefits can be realized in fairly short amount of time. For example, by simply doing Kegel exercises, blood flow to the pelvic region is increased. In some men, erection frequency can be improved in a fairly short amount of time by doing Kegels. Quick results should not be a reason to stop training, because over a longer period of time, regular training can lead to even greater benefits.

Concerning significantly increasing the strength of PC muscle contractions by routinely performing Kegel exercises, considerable time may be required. It is estimated that several weeks (approximately three to six weeks) of regular exercise may be necessary in order for Kegel exercises to lead to a significant change in urinary continence, orgasm intensity, and/or erection strength.

Kegel Workouts

There are two methods for train the Kegel muscle: by doing sets of repetitions, or by flexing-and-holding the PC muscle. In each section below, we will look at both methods. For the greatest benefit, incorporate both methods (repetitions and flex-and-holds) into your training regimen .

Because Kegels are muscles just like any other muscle in the body, be careful to avoid overtraining. Train your PC muscle every other day, for a total of 3 to 4 workouts per week. I cannot stress this point enough; rest and recover.

When you are performing Kegel exercises, remember to ensure that your abdominal, back, and leg muscles remain in a relaxed state. The only muscle that should be working/flexing is your PC muscle. And, remember to breathe normally when doing Kegels.

Beginner Workout

Sets and Repetitions: Contract the PC muscle 10 times. Do 5 sets of 10 repetitions throughout the day, for a total of 50-100 repetitions. Do not concern yourself with holding the contraction.

Flex-and Hold: Contract and hold the PC muscle for a one to two seconds. Release, and repeat. Repeat this exercise for a total of 5 to 10 flex-and-holds. If it is physically difficult, spread out the workout over the entire day. When you start to feel confident in this exercise, begin holding the muscle contraction for a longer period of time (see Advanced workout below).

Advanced Workout

Sets and Repetitions: Perform 5 sets of 25-50 repetitions each, for a total of 125-250 repetitions. You can do these in one session, or spread them over an entire day. When you first start doing larger sets, be careful not to over-train the PC muscle. Put a limit on your workout of 250 muscle contractions at first, until you begin to be comfortable.

Flex-and Hold: Contract and hold the PC muscle for 5 seconds. Release and repeat for a total of 10 flex-and-holds. When you start to feel confident in this exercise, begin holding the muscle contraction for a longer period of time (see Expert workout below).

Expert Workout

Sets and Repetitions: Perform 10 sets of 50 repetitions each, or 5 sets of 100 repetitions, for a total of 500 repetitions.

Flex-and Hold: Contract and hold the PC muscle for 10 seconds. Release and repeat for a total of 10 flex-and-holds.

Weighted Kegel Workouts

Proceed carefully if you decide to attempt weighted Kegels. They should only be performed by experienced Kegel exercise practitioners. To perform weighted Kegels, it is required that a person be (at least slightly) erect. The weight/resistance is best provided with a bath towel, or washcloth. It is recommend that you begin with a lesser weight (washcloth). Simply drape the towel over the erect penis when performing repetitions or flex-and-holds. The further the towel is draped from the body, the greater the torque and the more effort that is required. To increase the weight of the washcloth without having to use a full-size towel, dampen the washcloth with warm water; this can also facilitate maintaining an erect state during the exercise. Weighted Kegels will seem much more difficult than regular Kegels at first, and it is not only because of the weight of the towel, but also because an erect penis weighs more than a flaccid penis.

How to Prolong Sexual Performance With Stronger Kegels