Male Kegels

MALE KEGELS

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Male Kegels

Male kegels are a form of pelvic floor muscle exercises.

While commonly used by women during pregnancy,they have been shown to be effective in helping many men overcome erectile dysfunction.

Learning how to do male kegel exercises is relatively simple.

Below are instructions and a brief video clip on doing kegels in a standing, sitting, or lying position. You may even do them while you are walking.

What is of primary importance to achieve maximum benefit is the consistency and discipline of your exercise regime.

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How to do Male Kegels In a Standing Position

Stand with your feet apart and tighten your pelvic floor muscles as if you were trying to stop the flow of urine and the wind escaping from your behind.

If you look in a mirror, you should be able to see the base of your penis move nearer to your abdomen and your testicles rise.

Hold the contraction as strongly as you can for several seconds. Each week try to gradually increase the length of the contraction, by a couple of seconds, until you get up to 8-10 seconds.

Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.

Perform 3 maximal contractions in standing in the morning holding for __ seconds.

Perform 3 maximal contractions in standing in the evening holding for __ seconds.

The length and frequency of contractions may be increased over time.

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* How to do Male Kegels In a Sitting Position

Sit on a chair with your knees apart and tighten your pelvic floor muscles as if you were lifting your pelvic floor but not your buttocks off the chair.

Hold the contraction as strongly as you can.

Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.

Perform 3 maximal contractions in sitting in the morning holding for ___ seconds.

Perform 3 maximal contractions in sitting in the evening holding for ___ seconds.

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The following fun video clip offers instructions on the correct way to perform male kegel exercises.

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* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * How to do Male Kegels in a Lying Position

Lie on your back with your knees bent and your knees apart. Tighten your pelvic floor and hold the contraction as strongly as you can.

Try to avoid pulling in your abdomen or tensing your buttocks.

Perform 3 maximal contractions in lying in the morning holding for __ seconds.

Perform 3 maximal contractions in lying in the evening holding for __ seconds.

* How to do Kegels While Walking

Try lifting your pelvic floor up 50% of maximum when walking.

* Kegels After Urinating After you have voided urine, try tightening your pelvic floor muscles strongly to avoid the after-dribble.

* Male Kegels During Sexual Activity Try tightening your pelvic floor muscles rhythmically to achieve and maintain penile rigidity during sexual activity. Slow thrusting movements generate higher pressures inside the penis.

* Male Kegels To Delay Ejaculation For men with premature ejaculation, try tightening your pelvic floor muscles to delay ejaculation.

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While male kegels may not be able to help all conditions, the results of most men have been successful. Kegels should certainly be seen as a first line of defense in treating erectile dysfunction.

For more detailed information on how to do male kegels and pelvic floor exercises for overcoming E.D. we recommend Natural Penis Enlargement

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