*Disclaimer:* I'm not a medical professional. This post is based on personal experience with clients that have premature ejaculation and Kegel exercises. This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any medical concerns or issues, always see your healthcare professional.
Kegel exercises can help improve sexual control and prevent premature ejaculation.
Strengthening the pelvic floor muscles helped to briefly hold back ejaculation.
It's crucial to understand when and how to do these actions during sex, as well as how to practice them independently.
Erectile dysfunction (ED) is the inability to achieve or maintain an erection to satisfactorily engage in sexual intercourse. It is estimated that around 18 million American men experience erectile dysfunction, with prevalence increasing as age increases. One in three men will experience some form of ED in their lifetime.
Strengthening the muscles that surround and support the genital area can assist the penis in obtaining and maintaining an erection and address issues that cause premature ejaculation
Two important elements to understand regarding kegels:
For those who are concerned about the length of this article, I'll summarize two crucial themes. Even if you skip the specifics below, understanding the next two concepts will help:
* Avoid doing kegel squeezes, pumps, or contractions continuously during intercourse. Squeezing the pelvic floor muscles may aid in achieving an erection, but continuous 'pumping' may also result in faster ejaculation. Do a strong kegel hold if you're about to ejaculate and want to prevent it? After the sensation fades, return to relaxing your muscles during intercourse.
If you get those two points correct, you'll have won half the war. First, let's understand why and how to perform kegel exercises.
What are the Kegel exercises?
Kegel exercises, often known as pelvic floor exercises, involve consciously contracting or relaxing the pelvic floor muscles.
*pelvic floor muscles diagram at the bottom of this page.
*There are three major muscles involved, which may be challenging to grasp.
* Pubococcygeus muscle (PC)
* Bulbocavernosus muscle (BC)
* Iliococcygeus muscle (IC)
While some internet sources focus solely on the PC muscle, the BC muscle located at the base of the penis is crucial for controlling ejaculation.
Initially, it may appear as a single weak muscle group, which is typical. Over time, you'll become more adept at identifying specific muscles inside the pelvic floor.
How do I know whether I am using the correct muscles?
Everyone knows how to flex their biceps and pectorals. Tensing your PC or BC muscles is not evident in the mirror and has minor effects.
The muscle used to stop oneself from urinating in mid-flow is the same one used for this.
To stop the flow of urine while using the toilet, mentally pinch the muscle at the base of your penis. If you can reduce the flow, you have discovered the proper muscle.
If this still doesn't make sense, there are further ways to ensure you're using the correct muscle.
Aren't there various types of Kegels?
The weekly schedule below includes various sorts of kegel exercises. You use the same muscle but train it differently, for example:
* *Quick pumps or squeezes* refer to quick muscle contractions followed by release. You can repeat this process quickly.
* *Holds*: Contract muscles for a set amount of time.
* *Reverse kegels*: Instead of contracting, you deliberately relax. The sensation is similar to squeezing out urine or a bowel movement. More about that later.
When, where, how frequently, and how many to do?
Some folks claim you can do as many kegels as you like. I disagree with that. Kegel exercises can be performed anywhere, however it's recommended to begin in a private location.
To avoid tight or sore muscles, keep in mind that they are similar to other muscles and should not be overworked.
When you first start practicing kegels, You don't need to do them in large volumes. Some people have reported feeling stiff or sore after doing too many exercises.
As a result, it is preferable to start by performing them every other day. As your strength and tone improve, you can increase the frequency of these exercises. Rest at least once or twice per week.
And there's no need to do thousands of them per session. You wouldn't apply that to your arms or chest, so why should you do it here?
When do you have kegels during sex?
You should consider kegels as a 'final line of defence' to prevent ejaculation. If you feel too aroused, it's best to take action, such as changing positions or rhythms.
A kegel squeeze can help prevent ejaculation if you are unable to act swiftly or are caught off guard by your own arousal levels.
After your arousal level has decreased, you can rest, change positions, or take other necessary steps to recover. Kegel exercises are not the only way to prevent premature ejaculation.
During intercourse, instead of using a hard kegel hold, strive to keep your muscles relaxed. To balance your training program, incorporate reverse kegels and relaxation in general.
The aim is to acquire balanced control over your pelvic floor muscles.
My kegel exercise program.
A) Practicing kegel exercises when flaccid
I recommend spending 2 to 3 weeks only practicing kegel exercises when
flaccid. You don’t need to try them during masturbation or sex until
you’ve done some groundwork.
Week 1
Do this kegel routine every other day:
* Squeeze the BC muscle for 1 second and then release. Try to relax
for a second when you release. Do this 10 times in a row.
* Rest for 30 seconds. During this, and every other rest, try to relax
the BC muscle and your whole body.
* Do this first set 5 times. So you do 5 sets of 10 quick squeezes or
pumps with 30 second rests.
* Squeeze and hold for 5 seconds.
* Rest for 15 seconds.
* Repeat that step 4 more times. So you do 5 sets of 5 second holds.
* Squeeze and hold for 10 seconds if you can.
* Rest for 30 seconds.
* Repeat that step twice more. So you do 3 sets of 10 second holds.
Week 2
Again, you can do this routine every other day:
* Do a kegel hold for 1 second, 15 times in a row.
* Rest for 20 seconds.
* Repeat those steps 4 more times.
* Squeeze the BC muscle for 5 seconds, followed by a 15 second rest.
Then repeat 5 times.
* Squeeze and hold for 10 seconds. Rest for 30 seconds then repeat twice.
* Do quick 1 second kegels 30 times. Rest for 30 seconds and then
repeat twice.
* Squeeze and try to hold the kegel for 30 seconds continuously. Rest
and then try again twice more. If you can’t manage 30 seconds, just
hold it for as long as you can comfortably.
Week 3
As before, you can do this routine every second day. In between each of
these steps you can rest for 30 seconds.
* Perform a fast kegel squeeze, or pump, 20 times. Repeat this 3 times
with a 30 second break between each set.
* Do a strong kegel squeeze for 5 seconds, 10 times in a row. Try to
relax completely for 5 seconds between each 5 second squeeze.
* Squeeze for 10 seconds, 5 times in a row. Relax for 10 seconds in
between each squeeze.
* Squeeze and hold for 20 seconds, followed by a 10 second rest.
Repeat once.
* Squeeze and hold for 40 seconds, followed by a 20 second rest.
* Squeeze and hold for 60 seconds, then relax completely.
Week 4 onwards
After 2 or 3 weeks of kegeling every other day, you should have a clear
idea of where you’re at. If you found a particular week too difficult,
you can repeat it or go back to the week before.
B) Performing kegel exercises with an erection.
After 2-3 weeks of flaccid practice, you can use kegels with an erection once or twice a week, either instead of or in addition to your regular practice. Maintain your regular kegel routine, even if you've been doing it for a while.
You can repeat previous moves with an erection. The number of kegels you execute depends on your capacity to sustain an erection while performing them.
Perform a few sets of 10-30 quick pumps, followed by 30-second holds. Try for a minute if you can.
The powerful kegel hold is most commonly used to prevent ejaculation during intercourse. In my experience, a strong hold of 10 to 20 seconds is usually sufficient, with occasional longer durations.
There's no need to teach yourself to hold it for more than one minute. If you can maintain a solid hold for a minute, you're likely much beyond anything you'll ever need to do.
Safety factors to consider
1. If you feel tense or sore after doing kegels, take a break to let your pelvic floor muscles to heal.
2. If you experience difficulty achieving or sustaining an erection after starting kegel exercises, discontinue them. This could indicate overwork or faulty execution. Rest for a week or two and see whether the issue resolves.
3. Don't squeeze too tightly or you'll tear the muscle. It should be tight enough to activate the kegel muscles, but not so tight that it causes discomfort.
4. Remember to relax in between sets. This is crucial for balancing the pelvic floor muscles. The goal is to achieve a balance of muscle strength, tone, control, and flexibility.
Part 3: Bringing it all together
Testing out your hard work.
Once you can comfortably hold a kegel squeeze for 30 seconds, test your ability to control ejaculation during masturbation.
To achieve success, it's important to identify your point of no return. If done too early or too late, it will not be effective. This could take some practice!
To avoid ejaculation, do not merely hold a kegel and keep going. Instead, practice kegel squeezing until you reach the point of ejaculation without it.
When you reach that point, pause and perform a kegel squeeze to reduce your arousal level. Proper timing is crucial for success. Even if your muscles are well-trained, incorrect timing will prevent them from working properly.
Of course, if you have a partner, you can attempt it together. Begin by requesting their cooperation. If you've already used the start and stop method to treat premature ejaculation, here is an additional tool to consider. If you haven't already, I recommend starting immediately.
What about the advanced and reverse kegels?
According to certain websites and guidelines, advanced kegel exercises can help isolate various pelvic floor muscles.
I believe it's unnecessary to strive for flawless isolation skills. Kegel holds should be performed with the same muscle used to stop peeing.
Reverse Kegels are probably more crucial to learn. Maintaining relaxed pelvic floor muscles during intercourse is preferable to constant tensing. Reverse kegels can effectively promote relaxation.
