HomePenis Enlargement Exercises and RoutinesKegel Exercises For Achieving Harder Erections and Overcoming Premature Ejaculation

Kegel Exercises For Achieving Harder Erections and Overcoming Premature Ejaculation

Kegel exercises were originally designed for women. These pelvic muscle exercises help women in preventing and controlling urinary incontinence, as well as other pelvic floor problems.

There are two variations of Kegel exercises, the original Kegel exercises and reverse Kegel exercises. Each variation targets different muscles.

How To Do Kegel Exercises For Men

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 exercises designed for women targets the PC muscles.

On the other hand, the reverse Kegels 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.

We are not to cover how to do Kegel exercises for women as this article will be a focus on men helping improve erection quality and overcome premature ejaculation, potentially.

If you’re a woman, stumbled upon on this page looking on how to perform Kegels, check out Mayoclinic’s guide to Kegel for women. However, performing the original Kegel exercises are pretty much the same for men and women.

Finding The BC and PC Muscles

In order to stimulate these muscles, one need to isolate them. Isolating them is not that difficult. All that is needed is practice. Below are quick guides to isolating both PC and BC 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 provides 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 the purpose visual representation of the location of the BC muscles, 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 muscles serve 2 other purposes that are crucial for men’s health and sexual performance.

  1. Forces liquid such as urine or semen out of the Urethra
  2. Squeezes or forces blood into the corpus spongiosum up to the glans or head of the penis

PC(Pubococcygeus) Muscle

Locating The BC Muscle

These pelvic muscles regulate the flow of urine and contracts during orgasms. In women, this muscle plays a vital role in childbirth as well as core stability.

In men, having a strong and well-developed PC muscles 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 develop these muscles fully got a 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.

BC muscles 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.

Locating BC or PC muscles

Recommended Kegel Exercises 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.

Men who do 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.

Recommended Kegel Exercises For Men

Moreover, some penis enlargement sources suggest 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 a 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 increased 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

Here 3 notable benefits of doing kegel exercises. Although they’re mainly for sexual performance, they also serve other functions for men’s health, in general.

  • Achieves strong pelvic floor muscles
  • Facilitates an increased blood flow to the penile area improving erection quality and full ejaculatory control.
  • Helps increase sexual pleasure satisfying both partners sexually.

Performing The Kegel Exercises

Kegel exercises are 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.

It’s worth noting that 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 Exercises

  • 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.

Kegel exercises are 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

Studies on Kegel Exercises And Its Effectiveness For Erectile Dysfunction

Private Gym Kegels For Men

Kegel exercises performed well in studies. They’re used as a tool for men with erectile dysfunction. Kegel exercises are also called pelvic floor muscle exercises. So, if you read both, they’re similar.

Below are additional readings if you find kegel exercises interesting. You may read them as additional knowledge. On the other hand, some people like to read and learn more prior to doing the exercises. It gives them a sense of motivation, and perhaps, a basis on what they want to achieve in terms of performance gain.

Additional Kegels Instructional Guide


  1. I’ve done the exercises in the past. Every time I developed the most uncomfortable piles for a couple of weeks. The exercises did work in the sexual aspect, though. Am I doing something wrong here? Has someone had the same complication?

  2. This is a rather an embarrassing concern, but I just want to know something about Kegels. I had a previous relationship that practically lasted for more or less 9 years and he was um… well-endowed. Now, this guy I am presently dating isn’t. I can feel a big difference, and I get paranoid that maybe it does not feel as satisfying as it could for him as well. I read kegel exercises can boost the vaginal muscles, however I also review they’re done more for maternities and bladder issues. Would it be a smart idea to begin doing kegels? And is there anything else I could try?


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