Kegel exercises have long been recommended by medical professionals for men who wish to improve urinary incontinence and bladder flow. Today, however, research has shown that such exercises may also be used for improving sexual performance and even enlarging the penis.
With these exercises, one essentially works out the pelvic floor muscles in order to strengthen them. These muscles tend to weaken as men age and can lead to dribbling of urine and erectile dysfunction, among other problems. So making kegel exercises part of a regular routine will not only possibly help you last longer in bed, but also improve the overall sexual and urinary function of the member as well.
How To Get Started With Kegel Exercises
The quickest way to locate the muscle groups which need to be targeted is to simply stop urination mid stream.
The muscles you use to do this are located along the pelvic floor and those are the ones which you want to exercise. Alternatively, you can use a mirror to contract these muscles. You’ll visibly notice the contractions, as the penis will move up towards the abdomen while the testes will also rise.
Once the correct muscles have been identified, it is only a matter of perfecting the exercise technique in order to get results. Most experts recommend that men completely empty their bladders beforehand. After that, simply lie down in bed or on the floor with the knees bent and spread apart.
Start contracting the muscles and hold each contraction for at least three to four seconds. Complete multiple contractions in sets, but don’t overdo it. This is something which men should slowly adapt to over time. Otherwise, the risk of injury is increased.
The goal should be to complete at least three sets of ten repetitions each over the course of the day.
How Do These Exercises Specifically Help Men?
The primary benefit of kegel exercises is that they increase the control that men have over their own penises. Improvement in erection quality and angle, as well as better control over orgasms have been reported by men who frequently complete these exercise routines.
Because erections tends to be more intense and strong, the perception of having a larger penis is often the result.
Additionally, blood flow is increases to the muscle groups and the groin in general, which has also been found to help treat a host of sexual dysfunctions in men and can dramatically improve their sex lives.
Benefits also include:
- Preventing organ prolapse
- Preventing prostatitis and prostate pain
- Increasing sexual stamina
- Boosting self confidence
These exercises are simple enough to do and can be completed in just a few minutes time each day. Given the potential rewards, they’re well-worth the effort for most men. Additionally, they can be combined with other penis exercises such as jelqs and stretching in order to create an effective workout routine.