Kegel Exercises (Men's Health)

Sexual Difficulties faced by Men

Increase sexual gratification without worrying about Premature Ejaculation!

There is growing number of men in our society facing problem with their sex lives. A research carried out by Ajmal Dawakhana* shows there has been an increase in overall percentage of men suffering from these problems than 30 years ago.

The two most common male sexual problems are

Premature Ejaculation (PE)
Erectile dysfunction (ED)

Let’s look into detail the major causes of these problems and how to overcome them.

Erectile dysfunction (ED) could be one of the following

* Unable to get erection at all.
* Get’s an erection but unable to retain it during sex.
* Weak erection could be likely consequence of either physical or emotional health.
* The main reason for weak erection is insufficient blood flow to the penis.

Premature ejaculation (PE) is a condition in which a man ejaculates earlier than he or his partner would like him to.

Why do we suffer from this problem?

Stress, nervousness and anxiety are killer of our sex life. Stress is the main factor of (PE) & (ED). A research shows people who exercise at least 3 times a weak have better sex life than the ones who don’t.

Why Exercise

Exercise is very important it releases stress & tension build up from our system and also improve blood circulation in our body. This would eventually help us in getting a better erection.
Try to exercise at least three times a week and each session should minimum last 45 minutes.

Healthy Diet

Our sex life also depends on the food we eat. A healthy balanced diet is one that helps maintain or improve health. Unfortunately these days we are not looking after our health. Our food is full of Oil and other greasy stuff which is not at all good for health and even if we do consume high fat diet, do we exercise?
The daily minerals required by our body are not supplied by the food we eat.
So we suggest you to take some multi vitamin to help boost your busy lifestyle and to fulfil body’s daily requirement. If you are an herbal person I suggest you to take one teaspoon of Labub Kabir and Khaira Gaozaban Ambri Jawahar daily. This will provide strength to both mind and the nerves.

Solution to the Problem

Practice these Kegel exercises for men. Controlling ejaculation is huge issue for many men, one that they are often too embarrassed to bring up. How do I control myself? How can I last longer, be firmer and do better? The answer is working out your pubococcygeus muscles (PC) muscles, by doing Kegel exercises for men.

PC muscles control the flow of semen & urine, the firmness of your penis during erection and the shooting power of your ejaculation. They are important, and if kept very strong, you see yourself into your golden years with a fantastical hard on. The great thing about Kegel exercises for men is that you can do them anywhere, anytime -- and nobody will know the difference.

You will be able to have better sex by being able to better control your orgasms and ejaculations, and last for longer.

How do I know where my PC muscles are?

The easiest way to find them is to stop your flow of urine next time you go to the bathroom. The muscle used to stop your flow are the PC muscles. Once they are found you need to practice feeling exactly where they are located -- it is easy to overcompensate for weak muscles by using the abdominals, buttocks or thighs. These must all stay relaxed when doing Kegel exercises for men. Now, on to the daily Kegel exercises for men. Do not do these exercises with a full bladder. Do not do these exercises while urinating.

Kegel Session 1

Exercise A
Sets: 3

Quickly clench and release repeatedly for 10 seconds. Take a 10-second break between sets.

Exercise B
Sets: 10

Clench and release repeatedly for 5 seconds. Take a 5-second break between sets.

Exercise C
Sets: 3

Tighten and hold your PC muscle for 30 seconds. Take a 30 second break between sets. That’s it for today, but repeat these Kegel exercises for men daily for one week.

Take a 30 second break between sets. That’s it for today, but repeat these Kegel exercises for men daily for one week.

Kegel Session 2

Exercise A
Sets: 10

Clench and hold your PC muscle for 5 seconds. Release and repeat.

Exercise B
Sets: 3

Quickly clench and release your PC muscle 10 times.

Exercise C
Sets: 3

Quickly clench and release your PC muscle 10 times.

Exercise D
Sets: 1

Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

You can do the Session 2 Kegel exercises for men for a week; however, feel free to progress if you feel you are strong enough. Remember that these are strengthening exercises, so start off slowly and build up, just like you would with any other muscle. We have two more sessions of Kegel exercises for men.

Kegel Session 3

Exercise A
Sets: 30
(work your way up to more than 100)
Clench and release your PC muscle over and over again.

Exercise B
Sets: 5

Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle).

Hold for 20 seconds.

Take a 30-second break between sets.

Kegel session 4

Exercise A
Sets: As many as you like

Clench and release your PC muscle for 2 minutes every day.

Work your way up to doing 20 minutes 3 times a day — you should eventually be able to perform 200 repetitions per session.

When can I do Kegels?

You can do Kegel exercises for men anytime, anywhere; there are very few places you can’t practice this. It is not recommended, however, to do these exercises when you are trying to concentrate on something else, as you may find yourself quite distracted. A great place to do them is on the couch in front of the TV or while stuck at traffic lights.

How will I know when something is happening?

You will know because you will be able to feel it, and so will your lover. A harder penis better control and longer lasting sex are all benefits of having strong PC muscles. There is absolutely no excuse for not having these important sexual muscles in excellent working order. If you have trouble with premature ejaculation, try these exercises before you head to the pharmacy or your health professional.

What not to do

Don’t overdo it. It is often tempting to throw yourself into something head on, especially when it means better sex. However, as with any other muscle you are working out, you need to give it some time to heal between sessions. This means regular rests and not overdoing it. If you follow the exercise schedule as you see fit, you should soon be great -- listen to your body. It knows what it’s talking about! Don’t use any other muscle during the exercises. It is sometimes difficult to isolate the PC muscles, especially if they are weak. Be aware of what you are doing, and if you feel like you are contracting any other muscles (mainly abdominals and thighs), then you need to relax and start again. Just remember that it might take a few weeks to build up some strength. Keep at it.

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