Kegel Exercises for Men: PC Muscle Exercises to Improve Sexual Health & Performance by Wilson Robert & Patricks M.L

Author:Wilson, Robert & Patricks, M.L. [Wilson, Robert]
Language: eng
Format: epub
Published: 2013-11-21T16:00:00+00:00

Expert Workout

Sets and Repetitions: Perform 10 sets of 50 repetitions each, or 5 sets of 100 repetitions, for a total of 500 repetitions.

Flex-and Hold: Contract and hold the PC muscle for 10 seconds. Release and repeat for a total of 10 flex-and-holds.

Weighted Kegel Workouts

Proceed carefully if you decide to attempt weighted Kegels. They should only be performed by experienced Kegel exercise practitioners. To perform weighted Kegels, it is required that a person be (at least slightly) erect. The weight/resistance is best provided with a bath towel, or washcloth. It is recommend that you begin with a lesser weight (washcloth). Simply drape the towel over the erect penis when performing repetitions or flex-and-holds. The further the towel is draped from the body, the greater the torque and the more effort that is required. To increase the weight of the washcloth without having to use a full-size towel, dampen the washcloth with warm water; this can also facilitate maintaining an erect state during the exercise. Weighted Kegels will seem much more difficult than regular Kegels at first, and it is not only because of the weight of the towel, but also because an erect penis weighs more than a flaccid penis.

How to Prolong Sexual Performance With Stronger Kegels

As time passes, and your PC muscles become stronger, it is time to learn how to reap the benefits of all the hard work. Effectively using the PC muscle during sex requires a considerable amount of self-control, because the PC muscle must be used immediately preceding the point of ejaculation.

To prevent ejaculation, the PC muscle must be contracted right at the moment before semen begins moving through the penis. When you are about to reach this point (often called the "point of no return"), flex and hold the PC muscle for 5 to 10 seconds to prevent ejaculation from occurring. Hold tightly as long as necessary, until the urge to ejaculate subsides. I recommend practicing this technique without a partner at first, until you get comfortable with it.

Herbal Methods to Tone the PC Muscle

Some research has been conducted regarding the use of herbs to stimulate the growth of the pelvic floor muscles. In one study conducted at the School of Pharmaceutical Sciences, University Science Malaysia ("Effects of Eurycoma longifolia jack on laevator ani muscle in both uncastrated and testosterone-stimulated castrated intact male rats. "), the herb Eurycoma longifolia ("Tongkat Ali") was administered to rats to determine its effect(s) on the pelvic floor muscles. The results of the study were promising. Tongkat Ali had a demonstrated effect on overall libido, and increased the size of the pelvic floor muscles (levator ani ).

Herbal Methods for Controlling Ejaculation

The science behind preventing premature ejaculation through the use of dietary supplements is based on the purported ability of dietary supplements to either strengthen the PC muscle (see previous section concerning "Tongkat Ali"), or to inhibit an enzyme that is responsible for destroying nitric oxide.

In the human body, nitric oxide plays a role in blood vessel dilation. The mechanism of action

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.