Kegel Exercises for Men
Kegel Exercises for men are yet another natural solution that has been shown in many males
to be as powerful
as a Viagra or Cialis, exercise
of course being
another. The power of Kegel Exercises over Erectile Dysfunction was shown
in one 2005
British study which put men in two groups: 1) men who made lifestyle changes
(such as smoking cessation, weight reduction, exercise, etc.) and 2) those who made
lifestyle changes + Kegel exercises. 
After 3 months the results of group #2
were so dramatic that the researchers put everyone on Kegel exercises.
Think about that: the Kegel Exercises for Men group did much better than a group that quit smoking,
was exercising and reducing weight, all of which are proven erectile dysfunction
fighters. After six months 76% of the men had significantly improved their erectile
function. That's three out of four and is on par with Viagra
or any other erection-enhancing drug out there. The researchers concluded that "this study suggests that
pelvic floor exercises should be considered as a first-line approach for men
seeking long-term resolution of their erectile dysfunction".
In other words, Kegels improve erectile dysfunction in a strong majority of
So what are Kegel Exercises? They are the easiest exercise you will ever do
in the sense that you can do them anywhere, anytime and noone will ever know.
You don't have to drive to a gym or find a track or enroll in a program to do
Kegel Exercises, nor
do they take long to do. The only trick for beginners is knowing which muscles they are supposed to exercise.
To find the right "pelvic floor"
muscles for Kegel Exercises, simply urinate and then cut off the flow. You should feel muscles
at the base of the penis a little above the anus contracting. You should feel a
contraction in this area, because these muscles run from the anus to the base of
the penis. The technical name for this muscle is pubococcygeus or "PC group".
Whatever you want to call them, it is these boys that you've got to get back in
Kegel Exercises for Men - Other Benefits
And sex researchers have found that, generally speaking, the better the tone and
shape of these muscles, the more sexual pleasure that is experienced. 
Now, if you're the typical guy, you have probably spent many an hour thinking
about just this subject, that is how to get more enjoyment out of this already
mind-blowing experience. Well, maybe you ought to start doing a little
calisthentics downstairs, eh? Yes, Kegel Exercises for Men can be one of your best
Another negative sexual symptom of atrophied, out-of-shape PC muscles in males
is a long refractory period. "Refractory period" refers to the amount of
recuperation time that it takes after an orgasm before you can have another
orgasm.  And it makes sense, because Kegel Exercises get the muscles back in
shape that are used in creating and maintaining an erection. And, cmon,
aren't you interested in anything that might help you more quickly do back-to-back
orgasms?? Other reported benefits of Kegel Exercises for men are 1)
lasting longer and 2) a stronger ejaculation. Woo hoo!
By the way, Kegel Exercises may tie into low testosterone as well.
One of the
symptoms of low testosterone is
atrophy of the penile muscles, including the PC muscles engaged through Kegel
Exercises. That is why I highly recommend that you boost testosterone
through natural means
(sex, sleep and
the mind for example) or
through HRT. But the point is that Kegel Exercises can
undoubtedly help you partially overcome the effects of low testosterone.
HERBAL HELP?: One herb that may help to build PC muscles is Tongkat Ali (Eurycoma Longfolia).
A couple of animal studies have shown mild androgenic (testosterone raising) properties
and still others that it is a strong libido enhancer. Both of these will
lead, directly and indirectly, to improvements in muscle tone in the pelvic
area. In fact, one animal study showed that. One animal study even
documented a significant increase in size in the leveator ani muscle.  For
more information, on Tongkat Ali, see #28 in my link on
CAUTION: Watch the bike riding. Bike riding (on standard seats) can
damage the pudendal nerve, which innervates these same pelvic mucles. This
is one of the reasons that bike riding is often associated with erectile
Kegel Exercises and BPH (Enlarged Prostate)
You should also consider Kegel Exercises if you are experiencing urinary
incontinence due to
BPH (Enlarged Prostate).
For those who don't know: often when men begin to experience BPH, the
ensuing overstress of the bladder muscles leads to a little leakage after
urinating. Once again, Kegel Exercises come to the rescue.
A weak, atrophied PC muscle is about a finger-width think, whereas a healthy one
is usually about three fingers in thickness. Remember that the PC muscles
activated by Kegel Exercises are, among other things, blood movers and blood is
what erections are all about.
How To Do Kegel Exercises for Men
So how do you widen and strengthen your PC muscle? It is
surprisingly easy. Here are the basic Kegel exercises:
1. Contract your urinary flow muscles and hold for a count of ten (1000-1, 1000-2,
NOTE: You don't have to be actually urinating to do this of course! Once you
learn to feel these muscles, this can be done anywhere, anytime. To learn
to feel correct Kegel Exercises, you can also try the Towel Trick, which is
simply to hang a small washcloth on your erect penis and then move the washcloth
up and down from the contraction of the PC Muscle. You can then 'graduate' to a
handtowel and even a regular shower towel from there.
2. Relax these muscles completely for another count of ten.
3. Perform ten of these cycles four times a day.
Every few days or each week, up the number of contractions and the count a little.
When your contractions become strong enough through the Kegel Exercises, you will feel the blood flow into the
penis which will lead to stronger and longer-lasting erections. Rumor has
it that Kegel Exercises also help develop the ability to 'shoot' your sperm
farther, although I have never been able to substantiate that with a study.
one journal study
did document that Kegels can actually help guys push
out more semen volume which could explain this phenomenon.  (And
I'm not so sure it's that important as the woman of your dreams would probably
only be frightened by you flinging your little sailors onto the ceiling and
If you're low testosterone or if these muscles have just gotten out
of shape from disuse, you may find step one very difficult to do. You may
find that you can only hold the contraction for only a few seconds at first.
But keep working at it and you will find your abilities increasing rapidly - these
muscles respond quickly to exercise.
NOTE: Kegel Exercises are very important to females as well. They have
many clinical uses, but one of the interesting ones is that Kegel Exercises can
actually increase vaginal lubrication in women. The reason is that as a woman
contracts her pelvic muscles, blood flow increases to the area which acclerates
her natural lubrication. This can be an important tip to women that are
older or have gone through menopause.
Furthermore, some women (through
childbirth or atrophy) will leak a little urine when laughing or playing sports,
for example. Kegel Exercises can often heal these kind of problems.
By the way, Kegel Exercises are often quite arousing for women. Researchers have
found that many women have actually quit Kegel Exercises because of the
unresolved sexual tension created by exercising these pelvic muscles. In
fact, in many women healthy PC muscles can be the key sexual enjoyment and
So, guys, don't let the women have all the fun. It is time to get busy -
Kegel Exercises for Men are yet another one of those
all-to-gain-and-nothing-to-lose things that I put on this site. Next the
Little Woman comes into the bathroom, I want you to toss her a towel - with your
hands tied behind your back...
CAUTION: If you have a medical condition or are on any medications, please discuss any changes with
your doctor first. Certain supplements, foods and even juices can alter absorption rates of certain medications for example. Play it safe.
1) BJU Int,Sep 2005,96(4):595-7
2) The G-Spot and Other Discoveries About Human Sexuality, Alice Kahn Ladas,
MSS, Ed.D, Beverly Whipple, Ph. D., and John D. Perry, Ph. D., 1982, p. 88.
3) Sexologies, 17(1):S136, April 2008, Page S136, "The importance of the Kegel
exercises for the erection of the male and female erectile organs (male and
4) Benjamin Graber and Georgia Kline-Graber, Female Orgasm: Role of the
Pubococcygeus Muscle, p. 348-51.
5) ARCHIVES OF PHARMACAL RESEARCH, 2001, 24(5):437-440, "Effects of Eurycoma
longifolia Jack on laevator ani muscle in both uncastrated and
Testosterone-Stimulated castrated intact male rats