Kegel exercise

This is a tip for when you actually get the ladies in the sack.

Strengthening your pubococcygeus muscle (referred to sometimes as the Kegel muscle) can help you last longer. This is the muscle you use to stop the stream of urine when you're taking a piss. It's a really simple exercise that you can do pretty much anywhere and at any time. You just contract this muscle hard repeatedly in sets of 200 or so. Just keep going until you really tire the muscle.

Within a few weeks you'll notice a substantial difference in your ability to control when you climax. Oh, it also leads to "more turgid erections" and it enables you to shoot further.

Like any exercise routine, it takes a little patience. But if you stick with it, you'll notice a substantial difference. I've gotten to the point now where I feel like I can go forever. I'm not sure if this is due to the exercise, but recently, I've also felt an increased libido and I can't think of another possible cause.

Just thought I'd pass this along to my fellow DJs.

yeah, most of us have heard this before but the simple truth is, its a friggin bltch to do. its uncomfortable for me and i get fatigued easy down there. its not like a bicep curl. i just don't bother as i dont see how it would help you last longer. its not like you have any direct control over it.

It's pretty well established scientifically that it does help men last longer. It's a standard therapy for men who suffer from premature ejaculation. Some studies indicate that if done for long enough, it can allow men to have multiple orgasms.

It obviously doesn't feel good, but then most exercise doesn't. I don't know about you, but when I'm doing a bicep curl or bench press, it's not exactly the most comfortable thing in the world. But that's the whole point. You're supposed to push yourself with any kind of exercise. Otherwise, it's probably not really worth doing.

urgh... you've sorta half-convinced me there. i would like to last longer.

but it really is an big effort, i find going to the gym and lifting heavy weights way easier to handle than doing kegels.

so what should i do then? hold it for 5 secs, about 100 reps whereever and whenever i can then?

I've been trying to push myself to do kegel exercises every day but it's really not easy to commit to because for most work outs they have you holding onto a bar or dumbbell, here you really have nothing to hold on to. Also imagine if someone recommended you working out your pinky every day? It's sort of like doing that. Though I've been doing them for the past couple months and my PC muscle has gotten strong to the point that I can lift a towel up and down at least 3 times until my erection dies. I've been following this PC muscle workout course and now I'm trying to work on lifting my balls at will. Man are they so hard to do though

lordson said:

urgh... you've sorta half-convinced me there. i would like to last longer.

but it really is an big effort, i find going to the gym and lifting heavy weights way easier to handle than doing kegels.

so what should i do then? hold it for 5 secs, about 100 reps whereever and whenever i can then?

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At first I thought I was a hotshot and started off by holding it for 5 seconds, later I found out that doing reps at half seconds 100 times is actually more effective, I feel the burn more.

War Against Betaism said:

I've been trying to push myself to do kegel exercises every day but it's really not easy to commit to because for most work outs they have you holding onto a bar or dumbbell, here you really have nothing to hold on to. Also imagine if someone recommended you working out your pinky every day? It's sort of like doing that. Though I've been doing them for the past couple months and my PC muscle has gotten strong to the point that I can lift a towel up and down at least 3 times until my erection dies. I've been following this PC muscle workout course and now I'm trying to work on lifting my balls at will. Man are they so hard to do though

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It's definitely not pleasant, but if you do it for enough days repeatedly, it'll become a habit, just like going to the gym, running, biking etc.

Oh so that's what those guys at my gym are doing when they just stand around for like an hour with their hands on their hips and a funny smile.

ive been doing this exercise since i was about 16, im 21 now and im pretty confident when i say that i can last pretty much as long as i want, *** when i want to, and i have much stronger erections.

kegel session 1
Exercise A
Sets: 3
Quickly clench and release repeatedly for 10 seconds.

Take a 10-second break between sets.

Exercise B
Sets: 10
Clench and release repeatedly for 5 seconds.

Take a 5-second break between sets.

Exercise C
Sets: 3
Tighten and hold your PC muscle for 30 seconds.

Take a 30 second break between sets.

That’s it for today, but repeat these Kegel exercises for men daily for one week.

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kegel session 2
Exercise A
Sets: 10
Clench and hold your PC muscle for 5 seconds.

Release and repeat.

Exercise B
Sets: 3
Quickly clench and release your PC muscle 10 times.

Exercise C
Sets: 3
Clench and release your PC muscle alternatively in long and short bursts for counts of 10.

Exercise D
Sets: 1
Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

You can do the session 2 Kegel exercises for men for a week; however, feel free to progress if you feel you are strong enough. Remember that these are strengthening exercises, so start off slowly and build up, just like you would with any other muscle.

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kegel session 3
Exercise A
Sets: 30 (work your way up to more than 100)
Clench and release your PC muscle over and over again.

Exercise B
Sets: 5
Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle).

Hold for 20 seconds.

Take a 30-second break between sets.
kegel session 4
Exercise A
Sets: As many as you like.
Clench and release your PC muscle for 2 minutes every day.

Work your way up to doing 20 minutes 3 times a day -- you should eventually be able to perform 200 repetitions per session.


(Courtesy of this site.)

What do you guys think of that setup?

lordson: it was uncomfortable for me as well, but then I shortened the time of contraction and did kegels to the point of discomfort. Now, two weeks later, it actually feels good to fatigue those muscles. All it takes is persistance, I suppose.

War Against Betaism said:

At first I thought I was a hotshot and started off by holding it for 5 seconds, later I found out that doing reps at half seconds 100 times is actually more effective, I feel the burn more.

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I can't hold it more then a second. Am I squeezing the wrong muscle or is it just that weak?

^^It's that weak and you're probably conctracting a whole lot of other muscles you shouldn't. First your brain has to learn where exactly this group of muscles is, and I have found the best way of doing so is if you touch the section just below the penis that goes to anus, and make short and quick contractions, but pause between them enough for the muscles to fully relax. Concentrate on that one muscle while relaxing all the others, especially leg and abdominal muscles.

karusel said:

^^It's that weak and you're probably conctracting a whole lot of other muscles you shouldn't. First your brain has to learn where exactly this group of muscles is, and I have found the best way of doing so is if you touch the section just below the penis that goes to anus, and make short and quick contractions, but pause between them enough for the muscles to fully relax. Concentrate on that one muscle while relaxing all the others, especially leg and abdominal muscles.

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Just to confirm, this is the muscle that makes your penis flop correct? I've been working on it for the past couple days and have noticed that when I'm semi hard it's easier to hold and contract it then when I am soft. Also any rough idea how long I need to do them before I start seeing results?

I appreciate any help on the issue. I just started dating this girl about a month ago after going without regular sex for a year and a half and while I've been able to put on another condom and make sure she gets hers, it is still rather embarrassing. I think my main issue lies with the fact that I am just getting overly excited. I've begun watching more porn and taking my time and hoping that will help. I'll post how things are going and whether that helps.

Kudos, i'm trying this. Lol.

Unl1m1t3d said:

Just to confirm, this is the muscle that makes your penis flop correct? I've been working on it for the past couple days and have noticed that when I'm semi hard it's easier to hold and contract it then when I am soft. Also any rough idea how long I need to do them before I start seeing results?

I appreciate any help on the issue. I just started dating this girl about a month ago after going without regular sex for a year and a half and while I've been able to put on another condom and make sure she gets hers, it is still rather embarrassing. I think my main issue lies with the fact that I am just getting overly excited. I've begun watching more porn and taking my time and hoping that will help. I'll post how things are going and whether that helps.

Click to expand...

This really is the wrong way to go about it... Doing kegels is a long term process with long term benefits, what you are exercising IS a muscle and all muscles need to obey the laws that govern their growth, it takes time, and you really shouldn't start doing it because you need it now.

It's the muscle that stops you from peeing yourself, you can stop urine flow with it, that's one way of finding it. It feels easier to contract it while penis is harder, but that's actually unnecessary, and if you're starting out, doing kegels will make you go flaccid pretty quickly anyway.

Also, what blew my mind a few days ago was when I read that in order to achieve errection, a certain muscle has to let go. When you're flaccid, that muscle is contracted. So that may explain why you can't get a hard on when you're nervous/stiff/unrelaxed. I bet you'll solve your problem faster if you start solving it from this side...

The easiest way to locate the muscle is to repeatedly stop the flow of of urine when you pee. That's also a good way to work the muscle.

And the muscle can be very weak. I've noticed that mine PC muscle has significantly strengthened since I've started working it out.

I have being reading two books about this topic and Im convinced that this is the way for any man to become a sexual god. it is true that if you exercise this muscle and control it at will you can have as much sex as you want nonstop. not many man on earth can do this.....I have being doing this exercise for 5 days and I feel the difference already. my penis is stronger and more rigid.... the two books that im reading are:
how to make love all night by barbara keesling phd... and when a man makes love to a woman by david michaels.
if you go to esnips.com and do a proper searh you will be able to downloaded for free.

Okay, I'm only uncertain about one thing and would please someone make it clear... Is the pubcoccygeal muscle to be exercised once a day - until exhaustion? Multiple times a day, until exhaustion or way before exhaustion? Once a day every n-days? Multiple times a day every n-days?

my problem with kegels is I can never tell if I'm working my PC muscle or just clenching my a$$hole shut.

jesus,,,, it is the same muscle as the one that controls your bvtt...
you are doing it right..... read more by doing a google search...