Basics for Kegels: Start By Locating Your Pelvic Floor Muscles

The purpose of Kegel exercises is to strengthen the pelvic floor muscles, which surround and support the organs in your pelvis.

When discussing pelvic floor muscles, people are referring to several specific muscles, including the pubococcygeus, puborectalis, and iliococcygeus—what a mouthful! Together, these three muscles make up the Levator Ani, which forms the bulk of the pelvic floor.

Typically, men go through four distinct phases during a sexual encounter:

1. Increasing stimulation (excitement)
2. Sustained sexual arousal (plateau)
3. Orgasm
4. A relaxation phase (resolution)

Now, take a look at the second chart, which illustrates the experiences of men with premature ejaculation during sex.

The pelvic floor muscles stretch across the bottom of the pelvis and work with various ligaments and tendons to create a hammock-like support for the bladder and bowels.

Fortunately, it's easy to recognize the sensation of flexing your pelvic muscles.

Try to identify them the next time you feel the urge to urinate.

Since your pelvic floor muscles support your bladder, they are the same muscles you engage to stop the flow of urine midstream.

When you attempt to halt the stream, the area where you feel tension is where your pelvic muscles are located. Practice starting and stopping urination a few times to get comfortable with contracting these muscles.

After doing this a few times, you might notice some soreness in your pelvic floor muscles.

Congratulations! You've just completed your first Kegel-style exercise.

Another way to locate these muscles is to imagine you're trying to hold in gas.

By tightening the anal sphincter (without clenching your buttocks), you're also engaging the pelvic floor.

Now you're ready to learn how to use Kegels to help with premature ejaculation. There are two types of Kegel exercises: slow Kegels and fast Kegels.

HOW TO? A Kegel Workout Routine For Premature Ejaculation

The Slow Kegel Exercise

1. Gently contract all your pelvic floor muscles slowly using the techniques described earlier. Hold the contraction for a slow count of five.
2. You might feel tempted to hold your breath while squeezing, but try to breathe normally, just as you would during any other exercise
3. After 5 counts, relax your muscles gradually.
4. The key to this type of Kegel exercise is to squeeze and release the muscles slowly and deliberately.
5. Once your muscles are fully relaxed, begin squeezing again at a slow pace. Continue this pattern of squeezing and relaxing for a total of 10 cycles. It may be challenging at first.

If you feel fatigued, don’t hesitate to stop and gradually work your way up to completing ten cycles. As you become more comfortable, you may also want to increase the duration of each squeeze.

The Fast Kegel Exercise

1. In this variation of the Kegel exercise, you contract the same muscles but only hold the squeeze for one second before relaxing all your muscles at once.
2. Repeat this process a total of ten times, making sure to breathe normally throughout the workout.
3. When you’re just starting, you might find ten quick Kegel exercises to be too challenging.
4. In that case, simply do as many as you can. Over time, feel free to increase the number of repetitions as your strength grows.

Many men find that doing ten fast Kegels followed by ten slow Kegels is an ideal amount for a session.

Aim for three Kegel sessions each day, or at least a few times a week. Some men may find they don’t need to do them as frequently to see benefits—discover what works best for your body.

To make Kegels a habit, try incorporating them into your routine in the morning, before bed, and at one other time during the day (like during your lunch break). The more consistently you practice at the beginning, the quicker you’ll notice results.

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Do Kegel Exercises Work For Premature Ejaculation?

The short answer is yes—they most certainly can if performed correctly and consistently.

Several scientific studies have found that Kegels can be an excellent self-help solution for guys who want to last longer in bed.

For example, in one widely publicized study testing the effectiveness of Kegels on premature ejaculation, 82.5% of the men who took part saw an increase in sexual stamina.

In another study with a larger and more diverse group of participants, the overall success rate was slightly lower; however, it still showcased the effectiveness of these exercises.

Specifically, 54% of men reported improvements overall, with that figure increasing to 65% for men aged 35 and younger.

While research indicates that Kegels can be effective, it's essential to understand that this treatment requires time, practice, and patience.

Think of it like going to the gym for your sexual health: regular participation is necessary to experience and sustain the benefits.

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Benefits of Kegels For Men’s Sexual Health

Kegel exercises can address various male sexual health concerns. The benefits include lasting longer during intercourse, achieving harder and firmer erections, the ability to orgasm without ejaculating (which is helpful for those looking to experience multiple orgasms), and more intense orgasms. Beyond treating premature ejaculation, research has also suggested that Kegels may assist men dealing with erectile dysfunction.

Lasting Longer In Bed 

Even if you don’t officially qualify for clinical premature ejaculation, Kegel exercises can still enhance your sexual stamina.

Research shows that the average healthy man lasts approximately 5.5 minutes during vaginal penetration.

However, you can increase this duration by practicing Kegels.

On average, healthy women may take around 15 minutes to reach climax. This difference in time to orgasm between men and women contributes to what is known as "the Orgasm Gap."

Harder, Firm Erections

Soft erections can result from both decreased blood flow to the penis and weak pelvic floor muscles.

Like any other type of exercise, Kegels can enhance blood flow and circulation to the targeted area.

As your pelvic floor muscles strengthen, they can help your penis become more fully engorged during an erection, resulting in a harder and visually larger erection.

Have Orgasms Without Ejaculating

It’s widely recognized that many women can experience multiple orgasms.

However, what many people may not know is that men can potentially have multiple orgasms as well.

For instance, a 2016 study found that 7 to 10 percent of men reported experiencing more than one orgasm.

One of the most common ways men achieve this is by learning to orgasm without ejaculating.

To do this effectively, it’s important to develop strong pelvic floor muscles.

Experience More Powerful Orgasm

The pelvic floor muscles you engage during Kegel exercises are the same ones that contract during orgasm.

As these muscles strengthen, the sensations of pleasure you experience at climax will also become more intense.

This is another compelling reason to practice your Kegels regularly.

Urinary And Fecal Incontinence

This is a topic that many prefer to avoid, but as we age, some individuals may face urinary and/or anal leakage.

Kegel exercises can strengthen the pelvic floor muscles, helping to prevent and alleviate these issues.

Additionally, practicing Kegels can reduce the urgent need to empty the bladder, a concern that often disrupts sleep for many older men.

Prostate Problems 

As men age, many experience enlarged prostates, which can lead to various unpleasant symptoms, including difficulty starting urination and a weak, slow stream. Regular Kegel exercises may help alleviate some of these symptoms.

Kegels vs. Other Methods Of Treating Premature Ejaculation

Kegel exercises are not the only solution for addressing premature ejaculation.

Other methods include using thicker condoms to reduce sensitivity, desensitizing sprays or creams, and self-help techniques like the stop-start method and the squeeze technique.

When comparing Kegels to alternatives like desensitizing sprays, it's important to note that Kegels won't provide immediate results, whereas desensitizing sprays offer instant effects.

To see results from Kegels, you need to commit to the practice. Therefore, combining Kegels with other treatment options (such as desensitizing sprays) may be an excellent strategy.

This combination allows you to enjoy immediate stamina benefits while also reaping the additional advantages of Kegels, such as more intense orgasms and firmer erections.

Kegels vs. The Start-Stop Method

The start-stop method, often referred to as "edging," is another popular technique for managing premature ejaculation. You can practice this method either solo or with a partner, though many men find it more effective when used with a partner.

Here’s a brief overview of how the method works.

1. Start masturbating or having sex as usual.
2. When you feel you are on the edge of orgasm, stop stimulation. When the urge to ejaculate is over, resume stimulation.
3. Do this four or five times before allowing yourself to cum.

While the start-stop method is effective for many men, some find it less satisfying sexually for both themselves and their partners. In contrast, using Kegels to manage ejaculation is less disruptive.

Moreover, this approach offers additional benefits that the start-stop method does not provide.

Kegels vs. the Squeeze Technique

The squeeze technique involves manually preventing ejaculation from occurring.

You can practice this method either on your own or with a partner. Here’s how it works:

1. Begin sexual stimulation.
2. When you reach the point where you think you are about to orgasm, pause and squeeze the front and back of the shaft just below the head of the penis (you can also squeeze the base of the penis if preferred). Hold this position for several seconds or until the urge passes. 
3. Resume stimulation until another orgasm is about to happen, then squeeze again. 
4. Repeat the process four or five times before allowing yourself to climax. 

In contrast to Kegels, the squeeze technique can interrupt the flow of sex since it requires constant stopping and starting.

Additionally, some men may find this method somewhat uncomfortable, and it does not provide the extra benefits that Kegels offer.

Once you locate the pelvic floor muscles, a simple Kegel exercise involves tightening and holding those muscles for a count of five. Aim to do this ten times in a row, two to three times a day, and you'll be on your way to enhancing your sex life.

Conclusion

With numerous benefits and few drawbacks for most individuals, Kegel exercises can be a valuable addition to nearly any man's sexual health routine.

They’re free, require no special equipment, and once you master them, you can practice Kegels anytime—whether you’re in bed, watching TV, or even at work.

Do yourself a favour and start incorporating Kegels into your routine.

Before long, you may discover an improved sexual life.

Contact us at info.bkk@pulse-clinic.com or chat on your preferred platform:

 +66 65 237 1936    @PULSEClinic   PulseClinic