When it comes to premature ejaculation, Kegel exercises can either make you or break you. In this article, we’ll dive into the world of Kegel exercises, explaining why they are so crucial in overcoming premature ejaculation, how to perform them correctly, and how many you should be doing each day.
Spoiler alert: It’s not as straightforward as doing more and more until your problems disappear. We’ll also cover what to do if Kegels aren’t right for you and how you can still achieve the results you’re looking for.
Read on to discover everything you need to know about Kegel exercises, how they impact your pelvic floor health, and how you can leverage them to last longer in bed and enjoy a healthier, happier sex life.
Kegel exercises are all about strengthening a small but mighty set of muscles—your pelvic floor muscles. These muscles are located between your anus and your testicles, also known as the PC muscle, perineum, or taint. Think of it as the foundation of your core sexual strength. The stronger and healthier this muscle, the better control you’ll have over your urinary, bowel, and sexual functions.
The pelvic floor muscles are crucial in managing not only urinary and bowel functions but also sexual performance. The rectal muscles, bladder, and even the uterus in women are influenced by the strength of these muscles. A weak pelvic floor can lead to urine leakage, incontinence symptoms, and even issues with bowel control. Understanding this anatomy helps you see why these exercises are so important.
Kegel exercises help men regain control over their urine flow by targeting the pelvic floor muscles, which support the bladder and urethra. When these muscles are weak, it’s common to experience issues like dribbling after urination or difficulty starting and stopping the flow. By regularly practicing Kegels, men can strengthen these muscles, enabling better bladder control and significantly reducing urine leakage problems.
Improved bladder health is often the first noticeable benefit, with many men reporting that they feel a greater sense of control and fewer accidents or leakage incidents, particularly during activities that put pressure on the abdomen, such as sneezing or heavy lifting.
Strengthened pelvic floor muscles can also aid in better control over both bladder and bowel movements, making Kegels beneficial for those experiencing symptoms like constipation, fecal incontinence, or frequent urges to go. Men who have undergone prostate surgery recovery or are dealing with brain and nerve disorders often suffer from weakened pelvic muscles, which can lead to unintentional bowel leakage.
Kegel exercises help to tone the rectal muscles, enabling better closure of the anal sphincter, and reducing bowel-related issues. This means that Kegels not only address urinary concerns but can also help manage more complex bowel control issues, making daily life more comfortable and less worrisome.
Strong pelvic floor muscles can greatly enhance sexual health by providing better control over erections and ejaculation. When the PC muscle is engaged during Kegel exercises, it supports the base of the penis and can prevent premature ejaculation by “kinking the hose” and delaying the release of semen. This helps men achieve a greater sense of control during sexual encounters, leading to prolonged, more satisfying experiences.
Furthermore, Kegel exercises can address erection issues by promoting better blood flow to the pelvic region. Stronger pelvic muscles mean improved blood circulation, resulting in firmer and longer-lasting erections. Kegels are particularly useful for men who experience erection issues linked to poor pelvic muscle strength or post-surgery complications. Regular Kegel practice can also help men recover erectile function lost due to conditions like diabetes, obesity, or cardiovascular problems.
As men gain better control over their pelvic floor muscles, they often experience a significant boost in sexual confidence. With improved stamina and control, they can reduce performance anxiety and focus more on intimacy and pleasure, speaking from experience.
This newfound confidence can have a positive ripple effect, leading to stronger relationships and a more satisfying sex life overall. In addition, Kegel exercises can promote a deeper connection with one’s own body, allowing for a more mindful and enjoyable sexual experience.
Regular practice also helps men feel more in tune with their arousal levels and develop a better understanding of their sexual energy, further enhancing their ability to perform and enjoy sexual activities.
When it comes to performing Kegel exercises, mastering the correct techniques is essential for achieving the best results. While Kegel exercises may seem straightforward, doing them incorrectly can not only minimize their effectiveness but may even worsen certain symptoms.
In this section, we’ll guide you through how to identify the right muscles, establish an effective exercise routine, and perform each Kegel exercise with precision. Understanding these foundational techniques will set you on the path to stronger pelvic floor muscles and better control over your bladder, bowel, and sexual health.
Before diving into your Kegel exercise routine, it’s crucial to first locate and engage your pelvic floor muscles correctly. The easiest way to identify these muscles is by attempting to stop the flow of urine mid-stream.
The muscles that tighten and lift when you do this are your pelvic floor muscles. However, note that this test should only be done once or twice as a way to locate the right muscles—frequently stopping your urine mid-stream can lead to incomplete bladder emptying or urinary tract issues.
Another way to identify these muscles is by imagining that you’re trying to prevent passing gas. The squeeze you feel around your anus is the engagement of your pelvic floor muscles. When performing Kegels, ensure that you’re activating the pelvic muscles without engaging your abdominal or gluteal muscles. A good test is to place your hand on your stomach and buttocks to ensure that these areas remain relaxed while your pelvic floor muscles contract.
Once you’ve identified the correct muscles, it’s time to build a routine. An effective Kegel exercise routine involves alternating between contractions and relaxations of the pelvic floor muscles in a controlled manner. Start with the basics:
Stop and Go” Technique:
This technique involves quick contractions of the pelvic floor muscles, similar to the motion used when stopping the flow of urine. Aim for three to five contractions every time you urinate to “wake up” the muscle. These should be short, rapid squeezes lasting no more than a second each.
Slow Contractions
In addition to quick contractions, incorporate slow contractions into your routine. Contract the pelvic floor muscles and hold for three to five seconds, then release slowly. Repeat this process 5 to 10 times. Slow contractions help build endurance in the pelvic muscles and enhance your control over ejaculation and urination.
Relaxation and Release:
After each set of contractions, take a moment to completely relax your pelvic floor muscles. This relaxation phase is just as important as the contraction phase, as it prevents the muscles from becoming overly tight or fatigued. It also promotes a healthy balance between tension and relaxation, which is key to managing symptoms like premature ejaculation or urinary incontinence.
Consistency is Key:
For best results, perform your Kegel exercises at least three times a day. Incorporate them into your daily activities, such as while brushing your teeth, sitting at your desk, or during short breaks. Regular practice is essential to see improvements in muscle strength and control within a few weeks.
Men recovering from prostate surgery often experience urine leakage and reduced bladder control. Kegel exercises are frequently recommended by urologists to aid in the recovery of bladder control and rectal muscle strength.
Women who have undergone gynecologic surgery often benefit from Kegels, too. These exercises strengthen the pelvic floor, offering support to internal organs like the bladder and uterus, preventing further complications.
Kegel exercises can prevent and manage urine leakage and other incontinence symptoms. By regularly practicing these exercises, you improve control over the muscles that keep your bladder in check.
Issues like bowel leakage can also be addressed with Kegel exercises. When done correctly, these exercises can help reduce or eliminate embarrassing and inconvenient symptoms, enhancing your overall quality of life.
The frequency of your Kegel exercises can vary depending on your individual needs. A common recommendation is to perform them three to five times each day. Remember, less is often more, so listen to your body and avoid overexerting these sensitive muscles.
Avoid holding your breath, squeezing your stomach, or contracting your buttocks when performing Kegels. Doing so puts unnecessary strain on your pelvic floor muscles, which can do more harm than good. It’s essential to learn the proper technique for each exercise.
If you’re looking to overcome premature ejaculation, integrating Kegel exercises into your routine can be transformative. As mentioned, contracting your PC muscle during sex can “kink the hose” and prevent early ejaculation, giving you more control over when and how you climax.
Men from their teens to their 60s have reported significant improvements within just one week of practicing Kegels regularly. These changes are not just physical but mental too. By feeling more in control, you’ll approach sex with confidence.
According to experts, Kegel exercises can enhance sexual function and improve overall pelvic health. Additionally, many men have shared that incorporating Kegels has not only increased their stamina but also deepened their connection with their partners, leading to more satisfying and intimate experiences in the bedroom.
This increased awareness and control over their pelvic floor muscles allow men to fully enjoy their sexual encounters, reducing anxiety and creating a more fulfilling sex life.
Kegel exercises offer numerous benefits—from improving bladder health and bowel control to enhancing your sexual performance and managing urinary incontinence. Whether you’re dealing with premature ejaculation or just want to maintain better control over your pelvic floor, integrating these exercises into your daily routine can deliver incredible results in as little as 7 days.
Ready to experience the benefits of Kegel exercises? Start incorporating them into your routine today and take the first step towards crushing premature ejaculation for good. If you’re looking for more guidance, check out this article to help you master Kegel exercises more importantly how to naturally crush premature ejaculation for ever, click here
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