Both men and women have kegels, pubococcygeus or PC muscle, which is responsible for the health of the pelvis.

Exercising this muscle regularly will naturally help to prolong erections and allow a man to to distinguish between orgasm and ejaculation and lead to a potentially more intense climax. As men age, they sometimes complain of orgasms that are less intense and pleasurable. One reason for this loss is the steady weakening of the PC muscle. That should be motivation enough. So the next time you are off to the gym, weight lifting isn’t the only exercise you could be doing.

Here’s some guidance for men for practicing Kegel exercises.

Find the right muscles.

To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These manoeuvres use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. (Do not practice your Kegels by holding in your urine, you do not want any back flow to happen or to create an infection. Stopping your urine mid flow is suggested as a one time technique to help you locate the PC muscles.)

 

Perfect your technique.

Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.

 

Maintain your focus.

For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

 

Repeat 3 times a day.

Aim for at least three sets of 10 repetitions a day.

 

 

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