We all want stronger, harder erections that last for as long as we want. What’s even better is great erection quality plus the ability to control our ejaculations so they’re never premature.
Fortunately, we can have better erections and more control just by doing a simple exercise! The exercise is called the Kegel and it involves working certain muscles along the pelvic floor, or more specifically, the pubococcygeus (PC) muscle.
Anyone can do Kegels and the great thing is that you can do them almost anywhere and at any time. They can be done while standing, sitting, or laying down. This exercise is suitable for men of all ages and all levels of health. If you can squeeze your PC muscle then you can do Kegels and reap the benefits!
The following is a list of improvements that you can expect to see from doing this type of exercise:
- Very hard, rigid erections
- Longer lasting erections
- Increased ejaculation power
- Improved control over when to ejaculate
- Faster recovery time
- Minimize urinary incontinence
Our Kegel Routine
To do the Kegel routine properly you first have to locate your PC muscle. This is the same muscle that you squeeze when you’re pushing out the last bit after urination. It’s also the same muscle group that is used to make your penis move.
In order to be sure that you’ve identified the PC muscle, stand in front of a mirror and tighten the area between your penis and anus. If done correctly you should see your penis move up and down slightly.
Now that you know exactly what and where the PC muscle is, you can begin the routine.
Understand that we want to isolate the PC muscle; therefore, avoid tightening your butt or abdominal muscles while working it.
Squeeze that PC!
- Squeeze your PC muscle as many times as you can in 60 seconds. It’s okay if you can only do this for 30 seconds to begin with but after a couple weeks you should try for 100 squeezes within 1 minute.
- Squeeze and hold the PC muscle tight for 30 seconds and then release. Rest for 10 seconds and then do it again for a total of 10 times. In the beginning only hold the squeeze for as long as you can comfortably and then work your way up.
Perform this routine at least every other day of the week. Rest a day or two as needed.
Once you have worked the PC muscle for a few weeks you will notice that your erections can be made harder and that you’ll have better control over your orgasms. This is all done by using a stronger and more fit PC muscle.
There’s a fairly new device called the kGoal Boost for Men that can make doing Kegel exercises much less boring. Dr. Jennifer Berman brought this device out on the March 1st episode of the Conan O’Brien show and it seems to be a very helpful little gadget (see the video clip below).
The kGoal Boost is by Minna Life and connects to a smart phone app to monitor your workout. It also provides fun and interesting ways to help make the whole routine easier to carry out. There are guided workouts, games, reminders, and biofeedback, all geared to help you maximize your PC muscle.