Originally, women performed Kegel exercise to help them prevent or control urinary incontinence and other pelvic floor problems. There are two variations of Kegel exercises, the original Kegel’s exercise and reverse Kegel’s exercise. Each variation targets different muscles.
When it comes to improving erection quality and achieve full control over ejaculations in men, reverse Kegel’s is more appropriate than the original Kegel’s exercise. However, doing both exercises is a smart idea.
The original variation of the Kegel’s exercise designed for women targets the PC muscles. On the other hand, the reverse Kegel’s that is appropriate for men for improving sexual performance targets the PC muscles.
Refer to the image below to be familiar where both of these muscles are located within the pelvic area in both men and women.
This article will not cover how to do Kegel exercise in women as this article will be a focus on men helping improve erection quality and overcome premature ejaculation, potentially. If you are a woman, stumbled upon on this page looking on how to perform Kegel, checkout Mayoclinic’s guide to Kegel for women. However, performing the original Kegel’s exercise is pretty much the same for men and women.
Finding The BC and PC Muscles
BC (Bulbospongiosus or Bulbocavernosus) Muscle
Among the muscle groups within the human body occupying the layer closest to the skin surface or superficial muscles of the perineum. It serves a different function in men and women.
In men, BC muscle primarily provide functions of the penis such as erection, ejaculation and sensation of orgasm; while it provides clitoral erection and sensation of an orgasm in women, just as in men.
For visual representation of the location of the BC muscle, refer to the image provided. As presented, it is the muscle covering the bulb of the penis while it covers the vestibular bulb in women.
Furthermore, BC muscle serves 2 other purposes that are crucial in men. First, it forces liquid either urine or semen out of the Urethra, and squeeze or forces blood into the corpus spongiosum up to the glans or head of the penis.
Regulates the flow of urine and contracts during orgasms. In women, this muscle plays a vital role during childbirth as well as core stability. For men, having a strong and well-developed PC muscle can help improve sexual performance through improved erection quality and ejaculatory control.
Kegel exercises are helpful both in developing a strong PC and BC muscles. Men who have been able to developed these muscles fully got full advantage in sexual performance.
The old school way of stopping urine flow is still a good and valid means of finding the BC muscle in men. Contraction of the BC muscle will drain the Urethra letting men spot the specific muscle to stimulate with Kegel exercise.
The BC muscle can also be sensed by using fingers placed between the anus and scrotum. At this point, contractions that can be felt through the skin are produced by the BC muscle.
Recommended Kegels For Men
There are no specific rules or ideal sets of Kegel exercise to be performed by everyone. There are numerous techniques and sets that are available online. Some men who are performing Kegels on a regular basis suggest starting with 20 contractions per session and performing it twice daily while working way up to 100 per day for a span of 1 and a half month, or 6 weeks.
Some penis enlargement sources suggested performing 300 contractions of the BC muscle per day while holding each contraction for a few seconds, and performing this routine daily throughout a lifetime.
To make Kegels effective and provides lasting results, one must evaluate his particular situation and perform the exercises or routines accordingly and consistently.
Normally, a beginner should start with quick and few squeezes only while slowly and gradually aiming towards 100s of squeezes and holding them for few seconds. It is not a good idea to stress either the BC or PC muscle by performing crazy amount of squeezes while one is in the beginning stage of the process.
Perhaps, the evaluation process can take a few weeks to be able to notice any noticeable results from the exercises performed. If no noticeable results are achieved such as increase in erection strength and ejaculations, increasing the squeezes in the routines might be a good idea. Plus, one might do Kegel for both PC and BC muscles, as well.
Benefits and Advantages
- Helps achieve strong pelvic muscles.
- Helps facilitate an increased blood flow to the penile area improving erection quality and full ejaculatory control.
- Helps increase sexual pleasure satisfying both partners sexually.
Performing Kegel Exercise
Kegel is hands-free sets of exercises that involve contraction, hold, and release actions or movements. In fact, some men performed Kegel while at work during their break time. All that is needed to do is performed a few deep breathing aiming to relax both mind and body, then do Kegels.
Experts suggest that a good regimen for Kegel exercise is performing 3 workouts every day, morning, noon, and night. Start doing the suggested exercise outlined below to get started with Kegel.
Remember, it is not mandatory to follow the exact steps outlined. In fact, it is perfectly fine to come up with your own routines that are comfortable for you.
Keep in mind, if it hurts, or you feel pain, stop the exercise immediately. Wait until the time you are comfortable again, and start with few repetitions and less contraction force. Work progressively until reaching the suggested routine.
- STEP 1 – Clench the PC muscles as strong as you can, and hold it for a few seconds but not more than 10 seconds.
- STEP 2 – Release the contraction completely for 10 seconds, at the least.
- STEP 3 – Repeat the contraction, holding, and release routine up to 15 repetitions.
- STEP 4 – Perform 3-sets of 15 repetitions per session.
- STEP 5 – Do this routine 2 to 3 times per day.
TIP: If both you and your partner are doing Kegel, both of you can do Kegel while having sex.
The Reverse Kegel Exercise
- STEP 1 – Find a private and quiet place where you can be alone without any distraction. Preferably, choose a place that is well-ventilated.
- STEP 2 – Performed some deep breathing activity to allow both mind and body to relax including the entire penis area.
- STEP 3 – Focus and push out the BC muscle forward towards the front of the penis while doing a deep inhale.
- STEP 4 – After a few seconds release the contraction along with deep exhale.
- STEP 5 – Repeat steps 3 and 4 for 10 to 15 minutes at the minimum. You could also do it a bit quickly at about 5 minutes if you are just getting started.
As you progress, aim to be able to do up to 45 to 50 squeezes per session. It is important to keep in mind that this should be done twice a day, or at least a few times a week.
This exercise is effective, and in a few weeks of performing the exercise, muscles that are being stimulated will become noticeably stronger than it was prior to performing the exercise.
- Urinate prior to performing the exercise as this will empty the bladder.
- Keep both abdominal and thigh muscles in a relaxed state.
- Aim to achieve maximum tightening with each contraction of the muscles.
- Practice contracting the muscles in a different position if you can, such as lying, sitting, and standing positions.
- For beginners, start with fewer cycles aiming at the best you can.
- Some individuals like to have music while doing Kegel exercise while following the beat of the music. Simply pick the appropriate music tempo in which you are comfortable while performing Kegel exercises.
Pelvic Floor Muscles and Exercises Explained
Presented by Dr. Andrew Siegel, MD
Kegels Exercise Researches On Its Effectiveness For Erectile Dysfunction
- Pelvic floor exercises for erectile dysfunction
- Treatment of Erectile Dysfunction by Perineal Exercise…
- Role of pelvic floor muscle exercises in management of erectile dysfunction…
Additional Kegels Instructional Guide