It’s a myth that Kegel Exercises are just for women; even men can benefit from these exercises. Research suggests that Kegels can help men overcome erectile dysfunction, delay premature ejaculation, and even boost libido, while restoring bladder control. Kegels, also known as pelvic floor muscle exercise, have one primary aim — strengthening the pubococcygeus (PC) muscle. The PC muscle, which stretches from the tail bone up to the pubic bone, mainly supports the pelvic organs, assists the sphincter muscle functions and helps control erectile function.
Initially you may find it hard to perform Kegels, but once you get the technique right you can easily perform the routine every day. Here is how you can do Kegels in three easy steps:
Step 1: Locate the muscles
There are two ways to identify the right muscle. The easiest way is to try and stop the flow of urine when you urinate. The muscle that is contracted while you do this is the PC muscle. Another way is - insert a finger inside your anus and squeeze the muscles. You will be able to feel the PC muscle tightening when you contract it. Now relax and feel the muscles return to the starting position.
Step 2: Practice to get things right
To reach perfection you must continue practicing this. Contract your pelvic floor muscles, hold the contraction for five seconds, and then relax. Practice it five to six times in a go. Once you get into the flow, increase the time to 10 seconds and so on.
Step 3: Repeat 3 times a day
To gain the benefits, practice at least three sets of ten repetitions a day. Once you get the perfect rhythm, you will be able to perform Kegels seamlessly while doing your daily chores.
Strengthening pelvic floor muscles through Kegels has following benefits:
Well, yes. Kegels help develop good strength, tone and control that will allow you to stop yourself from ejaculating just before the point. It will also keep the pelvic floor relaxed during sex, allowing you to last longer in bed. Clearly Kegels are helpful, but they can’t do everything alone. There is more that you need to do in order to delay premature ejaculation and last longer in bed.
You can consider complementing daily kegels with natural premature ejaculation pills. If you don’t fancy pills, then consider using delay sprays like Stud 100 or Viaman Dealy Spray. You can also find delay gels or wipes helpful when you are looking for instant results.