KEGEL
EXERCISES
FOR
MEN




KEGEL EXERCISES FOR MEN

BENEFITS OF KEGEL EXERCISE IN MEN

KEGEL EXERCISES FOR MEN LINKS



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SECTION 1



KEGEL
EXERCISES
FOR
MEN




Practice these Kegel exercises for men.


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.



Kegel Exercises For Men
http://www.askmen.com/dating/love_tip_60/67_love_tip.html



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SECTION 2



BENEFITS
OF
EXERCISES
IN
MEN




Kegel exercises strengthen some of the muscles
that control the flow of urine. Doctors often
prescribe Kegel exercises for people who have
bladder control problems (urinary incontinence).

In men, Kegel exercises are used to treat stress
incontinence and urge incontinence, a need to
urinate that is so strong that you cannot reach
the toilet in time.


Kegel exercises are easy to do and can be done
anywhere without anyone knowing.

First, as you are sitting or lying down, try
to contract the muscles you would use to stop
urinating. You should feel your pelvic muscles
squeezing your urethra and anus. If your stomach
or buttocks muscles tighten, you are not
exercising the right muscles.

When you've found the right way to contract the
pelvic muscles, squeeze for 3 seconds and then
relax for 3 seconds.

Repeat this exercise 10 to 15 times per session.
Try to do this at least 3 times a day. Kegel
exercises are only effective when done regularly.
The more you exercise, the more likely it is that
the exercises will help.

Your doctor may want you to try doing your exercises
with biofeedback to make sure you are doing them right.
Biofeedback allows you to see, feel, or hear when an
exercise is being performed correctly.



Performing Kegel exercises
http://women.webmd.com/tc/kegel-exercises-topic-overview



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SECTION 3



KEGEL
EXERCISES
FOR
MEN
LINKS




How to Do Kegel Exercise for Men
http://www.ehow.com/how_4785067_do-kegel-exercise-men.html

Kegel Exercises
http://www.kegel-exercises.com/

Kegel exercises
http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm

Kegel Exercises for Enhancing the Penis
http://www.pegym.com/penis-exercises/kegel-exercises

Kegel Exercises For Men
http://www.drugs.com/cg/kegel-exercises-for-men.html

Kegel Exercises For Men
http://www.kegelexercisesformen.com/kegel_exercises_for_men.html

Kegel exercises for men: Understand the benefits
http://www.mayoclinic.com/health/kegel-exercises-for-men/MY01402

Kegel Exercises for Men
http://www.medicinenet.com/kegel_exercises_for_men/article.htm

Kegel Exercises for Men
http://www.premature-ejaculation-treatment.com/category/kegel-exercises-for-men/

Kegel Exercises For Men
http://www.pegym.com/penis-exercises/kegel-exercises-for-men

Kegel Exercise Techniques For Men
http://www.biggerloads.com/penis-size/kegels-men.html

Overweight
http://en.wikipedia.org/wiki/Overweight



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