Kegel Exercises

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bananaSome men swear by these as a way to reduce cravings to masturbate and speed the return of erectile health. However, here's one man's warning:

In my case, chronic stress had caused me to have a chronically tight pelvic floor. Through lots of stretching and relaxation techniques as well as massage, I've gotten rid of the hard-flaccid, premature ejaculation and general discomfort that came with that.

You may have a chronically tight pelvic floor and not even know it. Some people here have tried kegel exercises to fix their ED - I would urge you not to. Chances are, your kegels are fine. In my case, kegels actually made my tight pelvic floor worse. At the very least, consult a doctor before starting a kegel routine.

At some point, you may be doing too many kegel exercises:

So, I've been no angel on this reboot and relapsed here and there. Recently started looking at porn on twitter and need to cut that out right now. A revelation I've had recently is that I overly use kegels to get hard. I think it probably started when PIED started to seep in as compensation and developed into a habit. Sex/masturbation in this way, I notice the day after I have pain in the groin which - apparently originates from the prostate - because of the strenuous use of the PC muscle. So I set out to break this habit. I now find I can achieve much stronger erections with much reduced PE (over use of the PC muscle also contributes to PE). The act of straining the PC muscle has nothing but a negative effect on erection and staying power... only use it to shoot your load when you are ready.

So, I believe I am living proof that you don't have to be perfect in a reboot and you don't lose all the progress you have made if you mess up here and there... the key is to just not go on a crazy mad binge. Also, I realise the real enemy is porn. I see women in a much more natural way when I stay away from it. It's so freeing to see a woman and gaze into her eyes with no shame or guilt, and just appreciate her beauty rather than some perverse thought flashing up. Since my recent twitter porn missions it's really highlighted this reality for me. Hope my insights are helpful and insightful.

Also, remember to do your "reverse kegels" too. One guy warned:

Doing intensive kegel exercises without the complimentary reverse kegels (see below) can cause PE (premature ejaculation). When there is an imbalance in your kegel muscle, your "pulling" kegel is probably much stronger than "pushing" kegel. It generates involuntary kegels during sex, which can interfere with arousal.

Another guy:

I think it's important to keep your package healthy while not using it. Therefore, I have set up a good kegel routine which will help me build stronger muscles around the penis, allowing me to have dry or mutiple orgasms. If you suffer from PE, this will also help you. But then it's not about kegels, but reverse kegels. It's a sort of stretching exercise which will help you relax the pelvic floor and make it less tense. This will help since PE often is a result of a tense pelvic floor. You should set up a routine that fits you, and if you suffer from PE, don't use too much kegels. Instead focus on the reverse kegels. You can read about all this and how you do it here.

Here's another set of reverse Kegel instructions.

Vist this  website by a researcher who publishes studies on pelvic floor dysfunctions (including ED) and excercise therapy.

Taken from the above website, this article is about ED and pelvic floor exercises:

Many men have difficulty gaining or maintaining erections and the prevalence increases with age. Erectile dysfunction is the inability to achieve or maintain an erection sufficient for satisfactory sexual performance for both partners. The severity of erectile dysfunction has been classified as mild, moderate or severe. Men who achieve satisfactory sexual performance 7 to 8 attempts out of 10 are classified as having mild erectile dysfunction, those who achieve 4 to 6 out of 10 are classified moderate, and those who achieve 0 to 3 out of 10 are classified severe.

The exact prevalence of erectile dysfunction is unknown. Erectile dysfunction affects more than 20% of men under 40 years of age, more than 50% of men over 40 years of age and more than 66% of men over 70 years of age.

Erectile dysfunction may be caused as a result of insufficient blood reaching the penis, weak pelvic floor muscles, inability of the muscles within the penis to relax, hormonal abnormalities, nerve involvement, and psychogenic factors. Some medication is related to erectile dysfunction. It may affect greater numbers of men with existing co-morbidities such as hypertension, heart disease and diabetes mellitus. Other risk factors include accidental trauma, trauma from surgery, and radiation therapy. Lifestyle-related factors include cigarette smoking, chronic obstructive lung disease, alcohol abuse, drug abuse, bicycling and horse riding. Erectile dysfunction always has a psychological component in addition to the underlying cause.

Pelvic floor exercises

Men can exercise their pelvic floor muscles to prevent erectile difficulties and restore normal erections. Research has shown that 40% of men who had experienced erectile difficulties for 6 months or more regained normal erections after performing pelvic floor exercises for 3 to 6 months. A further 35% of men improved their rigidity (Dorey et al 2004).

Pelvic floor muscle exercises are best taught individually by a therapist to ensure that they are being performed correctly. They can be described as ‘tightening and lifting the pelvic floor muscles as in the control of wind’. It is important that men lift up these muscles when exercising and avoid pushing down. During a correct contraction, you should see your testicles rise and your penis withdraw slightly into your body. Your penis will stay flaccid.

Maximum effort should be used when tightening the pelvic floor muscles in order to increase muscle strength and bulk. The quality of the contraction is more important than the quantity performed. Each contraction should be as strong as possible and held for the length of time specific to the individual but no longer than 10 seconds followed by a recovery phase of 10 seconds.

The pelvic floor muscles should be tightened before and during strenuous activities which increase intra-abdominal pressure such as coughing, sneezing, lifting, and rising from sitting.

In order to achieve full fitness and endurance, some longer lasting, less strong contractions should be performed. There should be an attempt to contract the pelvic floor muscles slightly whilst walking, to encourage the muscles to work over time with activity. Clinical trials have shown that people who are motivated, practise their exercises correctly and adhere to the advice given, have a more successful treatment outcome.

Another view From

Controlling ejaculation is a 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 and urine, the firmness of your penis during erection and the shooting power of your ejaculation. They are important, and if kept very strong, will see you 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, plus you may get the added kudos of being able to hold up a wet towel with your erection if you practice these Kegel exercises for men.

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. Another way to isolate them is to put your finger inside your anus; when you contract the right muscles, your anus will tighten. However you decide to find them, 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.

Note: These exercises are done hands-free. You do not “squeeze” anything with your hands as they are all done with your PC muscles.

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.

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

Clench and release your PC muscle alternatively in long and short bursts for counts of 10.

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.

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.

Kegels for women

Everyone can do these exercises, and they improve sex for everyone. If you and your partner do these exercises, you will both see and feel the difference within weeks. Women will have more intense orgasms and be able to “squeeze” your penis while it’s inside her.

Testing it

You can do a little sexual experiment with her by resting your erection inside of her vagina, but not thrusting. Both of you can flex your PC muscles -- this stimulates her G-spot, and tickles you too. This is a fun way to test your progress.

kegel kopulation

Your sexual virility is dependent on many factors. Most of these you can control -- eating nutritious food, exercising regularly and keeping your prostate healthy. Since your PC muscle is so important to the function of your sexuality, it pays to keep it in good working order. Now you have the means, there’s no room for excuses.

Here's a video on basic kegels:

Said one man on this forum:

Some days I squeezed the muscle rapidly until I was tired, I would guess over 100 times in succession. It only took a few minutes of the day. Other days I would squeeze and hold for 20 seconds, 5 times. I usually did that while lying in bed before sleep. I tried to do them every day, but sometimes I would forget to (in fact I would forget often). I think results start showing themselves after 2 or 3 weeks. I don't think you have to do it every day honestly. It doesn't seem very difficult to train.

One man's advice: work pelvic floor as one would other muscles.

Lately my dick has been a lot stronger and it's because I've been doing kegels. I don't know how known these exercises are here but damn I can't recommend them enough! I actually learnt of them a long time ago (over a year in fact) but I never stuck with them because I found that they could create problems with my potency. Basically I used to over-train which would lead to a really weak erection. However I've now figured out a routine that seems to be working very well for me and the improvement in my erection quality (EQ) is very apparent.

Firstly, if you don't know what kegels are, the link below has a good explanation for them and how to do them.

The first time I ever tried doing them, about two to three weeks later I felt a real difference in my erection quality. Literally, instead of being half-assed, it would point straight at the roof and would be MUCH, much stronger. The only thing was that I would over-train every single time in the past (and/or end up jerking off too much which would negate their good effects).

I've now found a pretty good routine for myself that goes pretty well. Since I'm just a beginner, I'm keeping at this and listening to my body. I'll do a kegel and hold it for about 3-5 seconds, then stop. I'll do this twenty five times, then take a short break for about a minute. When I get back to it, I'll do about 15 kegels and then take another break before coming back and doing another 10. So 50 in total. I've found that towards the end, my kegelling doesn't feel as strong. As soon as you find that your kegels aren't strong and feel pretty weak, that's your body telling you to stop. Never do any more, and don't do anymore later that day.

Currently, I'm doing 50 kegels every other day, sometimes even a two day gap if I feel they're not strong. With each session now, I'm also noticing that my kegels are getting gradually better, meaning that the PC muscle is getting stronger. It gives me a lot of hope for my potency 'cause believe me, my EQ is sooooo much better now than it used to be, and I'm waking up with decent morning wood even despite jerking off so much lately.

As far as kegels during sex go, here's one man's experience:

I had been doing pelvic floor exercises (Kiegels) for many years and started out by tightly contracting the pelvic floor muscles as I approached orgasm with the intention of preventing ejaculation. I found that by using the Daoist three-finger method (to stop ejaculation) I was able to gently provide the little “extra” I needed to block ejaculation when I could not hold it with pure muscle control by itself. Through this process I was able to have an orgasm without ejaculating, and because no semen was released my energy level remained high and I was able to maintain my erection and continue on – and have another orgasm within a few minutes.

With much practice, and failures along the way I eventually got to the point that I no longer need to apply any finger pressure at all and was able to prevent ejaculation by tightly flexing my pelvic floor muscles. I was eventually able to translate this practice into intercourse with my lovely wife where I would have a “dry” orgasm and then continue on for some time and finish with a full “wet” ejaculatory orgasm.

Since two orgasms were better than one I was VERY motivated to see how far I could take this – and since my lovely wife is easily multi-orgasmic I was looking to level the playing field.

No matter how much I practiced or how many “Kiegels” I did I could never get past two orgasms. Fatigue would set in and I just could not “hold” it back. And as pleasurable as it was it was not as “satisfying” as it should have been, because I was fighting my own body, very tight, and very tense.

At this time I had an epiphany and began experimenting with maintaining a relaxed state throughout. My lovely wife would provide stimulation while my “job” was to just stay relaxed and enjoy the sensations. She would “monitor” my state of relaxation by keeping her fingers on the “magic” spot on the perineum and remind me to relax when I would tense up, and conversely she could sense the impending contractions when ejaculation was imminent and stop stimulation before it was too late. Together we learned how to bring me to an extraordinarily high level of arousal and maintain this state for extended periods. The more we experimented with this the more comfortable I became even at extremely high states approaching orgasm. The key was to remain in a very relaxed state and not allow the pelvic muscles that control ejaculation to contract.

If the release is delayed, the body instinctively increases the pleasure endorphins to add motivation to continue. We found we were able to take advantage of my body’s reward circuitry and “trick” my body into releasing more “pleasure chemicals” than I usually received during an ejaculatory orgasm. Both my wife and I found this very compelling so we expanded on it to the fullest.

We found that during extended play, once a certain saturation threshold was reached, a state of euphoria takes place that can be described as a “whole body experience” or “Waves of Bliss”, etc. as the ancient Taoists describe. I found these “Waves of Bliss” to be just as delicious as “burst orgasms” ever were‐with the advantage of lasting much longer without the negative neurochemical cascade effects of ejaculatory orgasm. The pleasure was simply mind-bending and I found I wanted this more than I wanted to have an ejaculatory orgasm. This provided additional motivation to remain non-orgasmic and maintain conscious control of my “male” sex energies.

The benefits are most profound and after several years, I have seen no negatives in this.

Another point of view: Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men)

Reverse Kegels

Why Do Reverse Kegels?

Men who want to enjoy a better sexual experience may benefit from doing reverse kegels. While having a strong and erect penis after arousal is healthy, it can be difficult to maintain control over the orgasm and ejaculation at this critical point. The reverse kegel helps to push blood in the penis and stretches out the muscles so that they become more resistant to contracting; this makes the entire process of arousal much more enjoyable and may help keep the penis healthier.

Performing Reverse Kegel Exercises

Find a quiet and private place to practice your reverse kegels. You’ll need to take your time when you first begin, so be patient if you don’t feel like you’re understanding the technique right away. You’ll need to settle into a place without any interruptions. Then, you will need to:

1. Relax the penile area completely and clear your mind of tension and anxiety. You want to be calm and relaxed so that the blood can flow into your penis.

2. Begin contracting the penile muscles. Focus on contracting the muscles near the front of your penis while keeping the rest of the pelvic area as relaxed as possible. The goal is to make your penis become more stronger and more erect without actually having an erection.

3. Breathe deeply and slowly as you push out the muscles in the penile area and maintain focus on strengthening only the top and lower end of the penis. Take note of how relaxed and loose the muscles directly under your penis are.

4. Let go of the contraction and breathe more deeply as you exhale. Let your penis relax, then take another deep breath and contract again. Make sure you are only focusing on the front of your penis; push out, hold for a few seconds, then relax the muscles.

5. Repeat the cycle for at least 10-15 times per session so that you feel comfortable with the movement. The entire process will feel awkward at first, but it’s very important to focus on relaxation and keeping the muscles as loose as possible outside of the contractions. You can work your way up to 40-50 exercises per session as your penis becomes stronger.

Tips for Performing Reverse Kegels

If you’re a beginner at reverse kegel exercises, use some of these tips for better results:

Breathe deeply and suck in the air against the diaphragm during the initial stages to help you relax better.

Focus on relieving the contraction of the frontal penile muscles as if you are ‘letting go.’

You can experience the reverse kegel contraction while urinating; essentially, you will want to focus on supplying the penis with more energy so that you urinate at a faster rate. The process occurring here is the same as releasing the muscles when you are ejaculating.

You’ll notice a significant increase in strength and in your contractions within a few weeks; continue doing the exercises to build up more strength in the frontal area of the pelvis

Kegel exercises will also strengthen the bladder muscles, which can reduce your risk of urinating during sexual intercourse and further enhancing your sexual experience.

If you experience any type of pain when you are performing these exercises, consult with your physician for a checkup.

Other Information About Reverse Kegels

Reverse kegel exercises can take time to master, but it’s important to practice them at least a few times per week to learn the best technique that works for you. You will need to relax the entire penile area in order to let the blood flow naturally before beginning the exercises. It’s important to focus on being very calm and relaxed so that there is no tension or stress built up in the area; after a few days of successfully performing the exercises, you’ll feel that the area is much looser, stronger and you have a much better sense of control of the ejaculation and erection process.



Do I do each session every day or do one session once a day for a week and progress from session 1 to 4?

This article suggests exercising only twice a week. Each session is performed only once, I assume. Some sources suggest everyday, several times a day. I simply don't know, but I do think starting out with less is always a good idea. You don't want to develop trigger points, or muscles spasms, by overdoing it. Be mindful that porn-induced ED is not caused by weak PC muscles, and that many men regain their erectile health without doing PC exercises.

i agree!