Once the PC muscle is developed over several months, you will see massive improvements in preventing premature ejaculation, more powerful orgasms, greater distance of shooting semen and being able to last much longer in bed. Step by step Kegel exercises will continuously improve the strength of the PC muscles.
One of the most common challenges that a lot of men and women face in equal measure is urinary incontinence. This is a very challenging issue that a lot of people will face and due to the sensitivity of the issue, most people do not want even to acknowledge that the problem exists. It is just but a normal phase of life, seeing that a lot of people tend to view this issue as an embarrassing one.
A deeper look into it shows that muscles tend to start wasting away once a person attains the age of 40, thus as one grows older, it is harder to have the best bladder control. This results in leakage from the bladder and thus the inability to hold in urine. In women, the problem tends to be more complicated, and the issue of a leaking bladder may be seen in even young women.
The Universal Benefits of Kegel Exercises for Men and Women
The most common cause of urinary incontinence tends to be associated with pregnancy, as the growing fetus tends to place additional pressure on the baby. As such, pregnant women will normally go for more frequent bathroom breaks as opposed to a normal woman. Age is also a factor which contributes to the increase in urinary incontinence.
One of the simplest, safest and most efficient methods to regain control of the bladder is through the use of kegel exercises. These are exercises which are aimed at strengthening the pelvic floor muscles and thus helping build up the muscles which were weakening as a result of age.
The Benefit Of Your Effort: Dry Ejaculation
If you are consistent with your training, you should have very strong pc muscles after a few months. How to put them to use? Just tighten them up as much as you when you are close to an orgasm – and hold them until the sensation is over! After that, you will be able keep your erection. Pretty awesome, right? Don’t worry, its not unhealthy… The sperm just never left the „stock“.
I hope that is enough motivation – so lets start with the exercises!
Kegel Routine 1: Flutter Technique
This Exercise is what eventually leads to superior control over your pubococcygeus pc muscle. I perform this routine by alternating between flexing and releasing the squeeze on the PC muscle. This was normally the warm up exercise as I built up strength for more demanding routines.
The flutter technique requires clenching and unclenching rapidly. For beginners, we find that we cannot keep up for many repetitions. Initially, I started with a set of 10 repetitions then having a 10 second break before starting another set.
I found that I gained endurance and I can now reach sets of up to 30 flexes at a go. However, it is important to have in mind that the rest is important so as not to overwork the muscle. I perform 5 sets at a go three times a day. But during the exercise, I prefer varying the rest period for random durations of between 5 and 15 seconds.
Kegel Exercise 2: Squeeze and Hold
This is a more difficult Exercise. I start by tightly squeezing the PC muscle tightly and holding. This tests willpower and builds up the strength of the PC muscle. After squeezing, I let it stay clenched for a certain count of time and then release. With more exercise and practice, the period of holding gradually increases.
Since this exercise makes the muscle tire easily, I find about 3 repetitions per set with adequate breaks in between to be sufficient. I recommend this exercise to be done about 3 to 4 times per week.
Kegel Exercise 3: Combination Method
These step by step exercises use both the routines detailed above. It entails doing the flutter routine, with about five rapid flexes, then squeezing tightly at the last one and holding. Not partly clenching as we tend to do during the flutter technique but powerfully contracting the PC muscle.
Personally, once I have established a rhythm, for instance five flutters followed by five seconds hold, I take a breather before another set. When I have warmed up sufficiently, I can do up to 10 sets without taking a break. This is exercise is what gives us that powerful control of ejaculation and pulsating contractions during orgasms.
Kegel Exercise 4: Random Flexing Style
This is the ultimate test of whether you have mastered control over our ejaculatory muscles. When I am doing this routine, I start with about ten flutters so as to get a rhythm. Then I perform powerful squeezing and holding. When I first began Kegel exercises, this was almost impossible. But with time, I have gained control and can now contract my PC muscle at any time.
Top 4 Tips to Help Make Kegel Exercises a Habit
What’s more, the kegel exercises for men tend to exercise the pelvic floor muscles when done correctly will help one in the building of strong muscles around the pelvis which tend to keep at bay urinary incontinence and improve the sexual response cycle. This helps a man last longer in bed and consequently, satisfy their partner in bed.
To get the most out of these exercises, one must look out to various ways through which the exercise can be perfected. Using some of the tips outlined below, one can see the significant progress of this natural process of not only resolving urinary incontinence but minimizing premature ejaculation and erectile dysfunction as well.
1. Keep it regular
As with any exercise, regular repetition of this exercise on a daily basis is key in getting the best results. You should remember that you are exercising a muscle and as such, it takes the time to get the best results possible. It is, therefore, advisable that one should engage in the regular exercise of the pelvic floor muscles on a regular basis.
To get to the pelvic floor muscles, you ought to try to stop the flow of urine midstream. The muscle that is involved in the stopping of the flow of urine is the pelvic floor muscle, and this is the muscle that the kegel exercises try to exercise. It is however not advisable to be stopping the flow of urine mid-stream as this may cause urinary tract infections which may prove difficult to cure.
As with any exercise, the timing is very important if you are to consistently do the exercise over a long period. Looping in the timing of the exercise with an activity you do on a daily basis would help you in being consistent with the exercise. A good time to remember is when brushing your teeth in the morning. Any time you are brushing your teeth, you would remember to do your Kegel exercises and thus be consistent in the exercise.
3. Remind yourself of the benefits
After you do an exercise for a while, you tend to get bored by it after a while. When this time comes, it is always advisable to remind yourself of the benefits that you stand to reap when you are done. This helps one stay focused on the goal. When you remember that you get to solve urinary incontinence and improve on erections as well as have an improved sex drive, you will have all the willpower to continue exercising.
4. Track your progress
As you continue doing kegel exercise, it is highly advisable that you keep track of progress made. This can be done by tracking the time you last leaked urine to the frequency of bathroom breaks, to the sexual response cycle. Progress helps bring one to an understanding which is by far the greatest source of motivation for a person. If it helps, you can try to keep a journal and see how well you get to progress.
As time goes on, you will note that kegel exercises will offer you value in strengthening your pelvic floor muscles. It is also highly advisable that you supplement with natural herbs which can help give you great benefits without being afraid of side effects. One such product to try is ASR Jacked up which comes formulated with a powerful mix of natural herbs and roots to help boost vitality and strengthen pelvic floor muscles.
How To Prolong Sex In 17 Easy Steps
Premature ejaculation is more common a problem among men than you may realize – about 30% of men suffer from it regularly. Needless to say, it’s an embarrassing problem. Although girls may take it as a compliment at first, if you repeatedly fail to satisfy your partner, your relationship will suffer. Of course sex isn’t everything, but it still plays a huge role in your overall happiness – it’s an evolutionary need after all.
Due to the incredible need to address this problem, lots of products have appeared on the market. Unfortunately most of them are scams, like magic Pills claiming to turn you into a porn star overnight and genital desensitizers claiming to be able to make you last for hours effortlessly, just to name a few.
But if you’re willing to invest just a little time and effort, you’ll be able to prolong intercourse up to 30 additional minutes.
Step 1: Kegel Exercises
Named after Dr. Arnold Kegel, Kegel exercises were designed to strengthen pelvic floor muscles. The best way to feel them in action is to squeeze them while urinating. Your urinary and ejaculatory systems share these muscles, exercising your PC muscle and making it stronger greatly benefits sexual performance.
You can develop and strengthen these muscles by squeezing them from 10-20 times a day. During intercourse, as you near ejaculation, squeeze your PC muscle. When the urge to ejaculate subsides, release your PC muscle and resume penetration.
Step 2: Proper Breathing During intercourse
Don’t underestimate the importance of breathing during sexual intercourse. Avoid taking shallow, fast breaths or holding your breath for extended periods of time. Concentrate as you inhale and exhale, keeping a steady breathing tempo and pattern, especially when you’re nearing climax.
Step 3: Your Diet
Eat more natural, healthy foods like bananas, legumes such as beans and lentils, brown rice, sweet potatoes, fatty fish, nuts and dark chocolate. They all naturally boost serotonin levels. Serotonin is known as a natural mood enhancer but may also improve your sexual performance. Don’t forget to include eggs in your diet. They supply your body with cholesterol, which helps your body produce sex hormones. Blueberries are also known to support sexual health by improving blood circulation to the genitals.
Step 4: Train Your Mind To Last Longer
During sex our brains control our experience. If you want to find a long-term solution you need to peer into your subconscious mind and identify the mechanisms responsible for your premature ejaculation problem. You can use NLP (Neurolinguistic Programming) and hypnosis to “reprogram” your mind and discover negative patterns. Using the right tools and working on your subconscious mind is the most effective way to last longer in bed.
Step 5: Use supplements if necessary
Hormones have a huge impact on your performance in bed. Serotonin and dopamine deficiencies can cause premature ejaculation. Adjusting your diet and taking natural supplements can help you achieve great results. 5-HTP, an amino acid, is one of these supplements that help your brain produce more serotonin without chemically blocking its reuptake like most commonly prescribed antidepressants do.
Step 6 – 17: How to put it all together
We’ve created a step-by-step course that trains you to last longer in bed in just 21 days. Without using pills, creams, or other potentially harmful products, you can last longer on your own using our exercises and proven techniques that focus on the underlying problems associated with premature ejaculation. You’re not going to be the only one shocked by the results. Sign up here for a free sample!