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Kegels for Men

Best Kegel Exercises For Men

Give Your “Orgasm Muscles” A Workout

Now that we all know what the male pc muscle does, it’s time to give it a regular workout. The benefits of doing Kegel exercises for men include better orgasms, premature ejaculation control, and the ability to shoot your ejaculations farther that you might expect.

Step One: Locating Your PC Muscle

In another article, we described how to find your pubococcygeal muscle, but it can’t hurt to tell you again.  Next time you go to the washroom, stop your urine mid-flow….the muscle that you just flexed is your PC muscle.  In the beginning of your Kegel exercise, it’s easy to ‘lose’ control of this muscle, but with practice you’ll get the hang of it.

Do Your Kegel Workout Anytime, Anywhere

The fact is, nobody will ever know when you’re doing your Kegel exercise routine.  Because everything is located in your pelvis/abdomen, you can do Kegels at work, in your car, at the movies, or even grocery shopping.  It’s a good idea to mix it up so that sometimes you’re sitting, and other times you’re standing – that will give you the best variety of orgasm muscle training.

Kegel Exercise Routines For Men

Kegel Exercise #1 – The PC Flutter: great for control

Exactly as the name suggests, you want to rapidly contract and relax your PC muscle.  The point of this Kegel exercise is to teach you how to control your PC muscle.  This is a good exercise for endurance and control, as opposed to outright strength.

It takes practice, but once you get it you will be surprised how long you can ‘flutter’ for.  When first starting out, you won’t be able to go for 5-10 seconds before you lose control of the flexing/relaxing.

Do the PC flutter as long as possible during the first few weeks.  You’ll probably be lucky to make it up to 1 minute.  It takes some concentration – this is not one of the common muscles that you typically have good control of (that’s why you’re giving it a workout, remember?!).  Once you can go for more than 1 minute you can stop….but instead of stopping there, we’d recommend doing 1-minute routines 3-4 times/day.  Remember you can do it anywhere, anytime.

The PC flutter Kegel will give your pubococcygeal muscle a decent workout, and it should also give you rock-solid control of the muscle.  You’ll be able to flex it or keep it relaxed on demand….a great way to stave off premature ejaculation problems.  Once you feel ejaculation coming on, flex your PC muscle to stop your orgasm in it’s tracks – it’s that easy.

Kegel Exercise #2 – The Flex and Hold: made for strength

This one takes more willpower than the PC flutter Kegel.  By flexing and holding your PC muscle, you’ll be making it stronger.  Stronger PC muscle = better orgasms = farther semen ejaculations.

More of a ‘grunt force’ Kegel, see how long you can flex and hold your PC.  It’s not easy.  Try to keep it flexed for ten seconds….full-force flexed, not just partly contracted.  Once you lose control of your PC muscle (and you will), wait 1 minute and repeat.  Do this at least 3-4 times/day for good results.

Flexing and holding as strong as you possibly can is one of the best Kegel exercises for better orgasms.  If you can ever make it to 1 full minute, you’ve got a super-strong PC muscle….and you’ll definitely feel your orgasms are much stronger!  While you’ll probably never get to 1 full minute, you can take advantage of this exercise by doing it whenever possible throughout the day.

Kegel Exercise #3 – Flex, Hold, Release…Repeat: the ultimate power Kegel

This one is a combo of the two Kegels above.  However, don’t simply ‘flutter’ the muscle on and off – flex and hold it for 2-5 seconds, and release it for 2-3 seconds.  Try to get into a rhythm.

Doing this Kegel for a length of time (3-5 minutes or more) will make your pubococcygeus stronger and will also give you great control.  It’s one of the most beneficial exercises, simply because you can go for long periods without stopping the workout.

Try to do the Flex, Hold, and Release Kegel for as long as possible.  You only have to do this one once a day, so give it your best effort.  By going for 5 minutes you’ll give the muscle such a good workout that there’s no need to do it more than once/day.  In time you’ll be able to go for 20 minutes with this one, if you can concentrate long enough!

Kegel Exercise #4 – Chaotic PC Flexing: an advanced technique

Find something that has a rhythm.  It could be music (probably the best option – listen to a bunch of songs that have different rhythms), or in your car driving by certain determined obstacles (like driveways, roads, or passing vehicles), or television shows or commercials.  Mix it up.  For one segment of your determined rhythm, do the PC Flutter Kegel.  Next segment, do the Flex and Hold.  Use any rhythm you can find.  The important thing is to mix it up constantly.

The reason for this technique is to make sure you have COMPLETE control of your PC muscle.  Exercise routines become just that – routines.  Your PC muscle will learn what it needs to perform….until you trick it with Chaotic PC Flexing.  You need to mix it up…surprise your body.  Constantly change, and do it for as long as possible.  This Kegel technique is probably the most powerful option you have available.

Unlike the other PC workouts, you don’t have to perform this technique daily.  Try to do it three times a week, but remember to do it for as long as you can.  You will master control of your PC while making it much stronger….which makes it the best exercise as far as Kegels go.  The results are definitely worth the effort.

“That Seems Like A Lot Of Work, Are Kegels Really Worth It?”

It really depends on what you’re looking for, but performing Kegels will make your PC muscle stronger which will provide your body with better feeling orgasms, complete premature ejaculation control, and Kegels will give you a better overall sex life.  It’s up to you.

PC Muscle

The Male Pubococcygeus Muscle

A Strong PC Muscle Has Many Sexual Benefits

The benefits of a strong PC muscle include:

  • better orgasms – stronger PC muscle, stronger orgasmic contractions
  • increase the distance you can “shoot” your semen load
  • control your orgasms – never have to worry about premature ejaculation
  • control your erection – make your penis “bounce” up and down
  • improved urinary health & control

pc-muscle

What is it? An Overview of the PC Muscle

Your PC muscle contracts and relaxes while you’re having an orgasm – it is a big part of why orgasms feel so good.

Everyone has a PC muscle – both men and women. It’s the superstar muscle in a group of perineal muscles that act as a soft floor that supports your bladder, prostate gland, and other pelvic organs. The structure resembles the shape of a hammock, stretching from your pubic bone in the front to the tailbone (coccyx) in the back. One of the primary functions of the PC muscle is to control urine flow. If you can slow down (or stop) your urine flow when you’re peeing, you’ve just ‘flexed’ your PC muscle.

While the PC muscle often seems to be the primary focus of attention, it is one muscle in a group that will all benefit from proper Kegel exercises. Often sources will refer to the PC muscle as the only muscle that matters, or refer to it as the PC muscles (plural). For men, a proper Kegel exercise routine will strengthen a group of muscles including the pubococcygeus muscle (PC), ileococcygeus muscle, ischiocavernous muscle, and the bulbospongiosus (bulbocavernous) muscle. To keep things simple, all you need to know is how to locate your PC muscle and we’ll go from there.

How To Locate Your PC Muscle

The easiest way to find your PC muscle is to try to stop urinating mid-flow. When you stop your urination in mid-stream, you’re flexing your PC muscle – that’s it. Control of urination is one of the primary things that the PC muscle is needed for. It can be difficult in the beginning to isolate your PC without the urinating trick, but try not to make a habit of this practice as it can potentially lead to problems such as urinary tract infections.

“Will Stronger PC Muscles Help Me Ejaculate Farther?”

During the climax of an orgasm your PC muscle and other muscles rhythmically contract and relax. It is this contracting/relaxing of your prostate, perineal muscles (the PC muscle is in this group), and bulbospongiosus muscles at the base of the penis shaft that propel semen from your body.

By strengthening the muscles involved in an orgasm, you can expect stronger ejaculations. And with stronger orgasm muscles, your orgasms will also feel better. The PC muscle may only be one part of the ejaculatory system, but it is a major part. In fact it’s not uncommon for male porn actors to perform PC strengthening exercises called Kegels on a regular basis in order to ensure their ejaculations distances (aka “cumshots” or “moneyshots”) are as impressive as possible.

It should be noted that although you can increase the power of your ejaculation with PC exercises, you will not increase your semen volume by exercising your pubococcygeus. The PC muscle has nothing to do with increasing semen volume.

Strengthening Your PC Muscle With Kegel Exercises for Men

So now we’re down to the good stuff….learning how to make your PC muscle stronger for better orgasms and increased shooting power. The concept of Kegels is simple – find/locate your PC muscle, and learn how to contract and relax it….much like working-out any other muscle in your body. These exercises are simple to do and you can perform them throughout your day: anyplace, anytime. Nobody around you will be able to tell that you’re exercising your orgasm muscles, so you can perform them whenever it’s convenient. You can even be doing your PC workout routine while you’re sitting at your desk at work, or standing waiting for the bus, or watching television.

We should probably pay a quick tribute to the man who discovered these techniques – Dr. Arnold Kegel. Dr. Kegel was a hard working gynaecologist in the early 1900’s who was responsible for a small number of medical inventions, but his most notable legacy is what we know as Kegel exercises for men and women. Thanks Dr. Kegel!

Women are often told to do Kegels by their doctor/gynaecologist, usually for any number of health reasons…however, most men who perform PC exercises do them purely for sexual reasons. Men can benefit from Kegels in the form of better orgasms, better control of premature ejaculation, and an increased ability to “shoot” your semen load farther upon release.

We have compiled a collection of the most effective Kegel exercises for men here.

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