The Kegel Exercise is a treatment originally created for pregnant women by Dr. Kegel, a gynecologist. The goal of the exercise, whether it is for women or men, is to strengthen the pelvic floor muscles. Often referred as a ”PC muscle squeeze’’, this motion involves the pubococcygeus muscle, but also the bulbocavernosus muscle (BC muscle).
These two muscles are involved in the whole ejaculation process, and in generating and maintaining an erection. As you can see on the attached figure, the BC muscle is at the base of the penis and will typically be involved in keeping the blood up in the penis.
The PC muscle, surrounding the anus, is felt contracting involuntary when we ejaculate. Having it stronger allows to experience better orgasm and possibly dry orgasm, if you tighten it at the good time before ejaculation. Then, if you master dry orgasm, you can reach towards multiple orgasms (see The Multi-Orgasmic Man). To climb a mountain, you need strong muscles!
Furthermore, both of them are contracting to pump out the sperm during ejaculation. Gaining control over these muscles helps to eliminate involuntary contractions prior to ejaculation, and prevents us from crossing the point of no return.
Other benefits of the Kegel Exercise for men are:
- Developing appropriate urinary retention, in case you suffer from urination problems.
- Keep and maintain internal organs health, such as the prostate.
- It can raise blood circulation and increase sensitivity for greater pleasure.
The first step is to notice and understand your pelvic floor. The best way to achieve this is to stop urinating midstream. Both the PC muscle and the BC muscle are involved in this motion. This is almost the unique way to find the BC muscle. You can feel it squeeze your urethra to stop the flow. It is also possible to discern the PC muscle by contracting your anus, because it is the main muscle moving during this action. For better understanding, put a finger in your anus, and the PC muscle contraction should compress it.
Having found these muscles, doing the exercise is quite easy. Squeeze your pelvic floor like if you would stop peeing. Hold the contraction and then release your muscle and start again. The squeeze has to be strong, but it should never hurt. If it does, try to reduce the intensity of your clamps.
You can modify the length of the contractions. You can do particularly rapid contractions or hold 30 seconds, for example. At first, when your muscles are weak, it might be difficult to make long squeezes, but, with practice, it will come.
I encourage to develop a daily routine of short and prolonged contractions. For ideas, look at my suggestions in My Routine to Treat Premature Ejaculation or have a look at some suggestions on this website. In the end, we are all different, and you will be able to figure out your own routine for better results.
Exhale while contracting and inhale while releasing. The reason is that when you breathe with the recommended technique, belly breathing, the pelvic floor is naturally moving up when you exhale and moving down when you inhale.
At first, I recommend starting your workout in a place and during a moment you can concentrate in order to focus on working out the proper muscles. You should not contract any other muscles, like your abdominal.
When the motion is clear, Kegel Exercises can be done anywhere at any time. At work sitting on a chair, while watching TV, at a red light while driving…the possibilities are infinite.
It is extremely important not to OVERWORK these muscles. They are like any other part of your body, when overused they get tired and less effective. The problem with these highly secret muscles is that we are not used to their sensation of tiredness. In fact, before finding them, we barely knew they existed. Hence, stick to a reasonable routine and allow yourself some day off during the week. At first, work 4 days per week, not much, quality is better than quantity, and you prefer to perform robust and complete squeezes than weak and uncontrolled ones.
A tired muscle is more tensed and, for people suffering from premature ejaculation, a stressed pelvic floor will generate spasms rushing to ejaculation. Hence, it is even more crucial to work out progressively in order to keep your PC and BC muscles relaxed.
My second advice is to integrate Reverse Kegel Exercise to your routine. Healthy muscles are supple muscles, and this exercise allows just that. The name says it all: it is the opposite of a Kegel squeeze. Instead of squeezing, push out like if you would urinate and fart. For more information, see the Reverse Kegel Exercise article.
All of this might sound a lot of theory, but be sure your efforts will be rewarded, as the BC and PC muscles are love muscles. Having them strong and healthy will improve your sex life. When you contract at the good time during sex (if not contracted with appropriate timing, it can make you reach the point of no return), you can progressively delay your ejaculation as you want. It asks practice, but once mastered, you will never look back.
I will finish this article with an exercise to do with your partner, particularly useful when you suffer from premature ejaculation. While penetrating her when she is sitting on you, both of you can Kegel at the same time or alternatively. Not only is it pleasurable, but it will progressively help you to control your arousal when your penis is inside a vagina. It is a terrific duo exercise for a couple that will benefit for both in the future!