Kegel - exercises that increase male pelvic strength
Looking to strengthen the muscles of the pelvic region? Kegel exercises are the best!
The muscles of the pelvis are a network of muscles that support the bladder and help control the urinary sphincter. Working this region allows you to control ejaculation and increase erection naturally. Therefore, it is very useful to improve male sexual performance.
Kegel exercises are easy to do and can be done anytime of the day and anywhere.
What are the benefits of Kegel exercises for men?
- Learn to control ejaculation
- get better erections
- It's very simple to do
Strengthening the pelvis has a great influence on ejaculation control. A man can decrease arousal during sex by contracting his pelvic muscles for several seconds. With practice, you may be able to block ejaculation with a strong contraction. Therefore, it is an essential exercise for anyone who wants to contain ejaculation.
With well-trained pelvic muscles, it is possible to achieve stronger and longer-lasting erections by helping to stimulate blood flow to the penis. This is very helpful for the man suffering from erectile dysfunction.
No one can tell when someone is doing these exercises. What's more, no special equipment is needed. They can be done before getting up in the morning, at lunchtime, at dinnertime, while sitting in the office, or any other time.
Finding the pelvic muscles
To know which muscles will be worked, at the time of urinating the man must try to contain and then release the stream of urine. This should be done 2-3 times to make sure you are feeling the correct region.
The muscles used to stop the flow of urine are the pelvic floor muscles.How to do Kegel exercises?
Once your pelvic muscles are located, they can be exercised even when you don't need to urinate by following these simple steps:
- Contract and hold the pelvic muscles for five seconds;
- Relax the muscles for 5 seconds;
- The first two steps were a rehearsal. Then just do 10 to 20 repetitions of Kegels three to four times a day;
- As you train every day, it will become easier and easier to maintain the contraction. One can then increase the contraction time without increasing the rest time. Setting a goal of holding a contraction for 30 seconds helps with practice.
When doing the exercises, remember to:
- Do not hold your breath;
- Don't push down. Tighten your muscles tight and imagine trying to lift them;
- Do not contract the muscles of the stomach, buttocks or thighs;
- Relax your pelvis between each contraction.
How often to do Kegels?
When you start doing the exercises, you may not be able to repeat 10 to 20 times per session in a single day. But there is no problem.
It's better to do fewer repetitions to strengthen the correct muscles, rather than doing a lot without knowing for sure if you're working the desired area.
As you get more practice, it is advisable to slowly increase the number of repetitions until you reach 20 times a day.
The more you practice, the stronger your pelvis muscles become and the better your sexual performance.
