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Kegel



By: Ronnie
Sep 5th, 2011
Kegel Exercises are brilliant they can be done anytime, anywhere without anyone even noticing. These exercises target the pubococcygeus muscles (PC) muscles, also called your sex muscle. These muscles are responsible for the hardness of your penis when erect and the flow of urine and semen making it also responsible for the shooting power of ejaculation. Exercising your PC muscles will ensure they remain strong and last well into retirement. 
 
Workingout your PC muscles can pay off big time with control of ejaculation, lasting longer in bed, and making your penis harder. Making it possible to have better sex and increase pleasure for your partner. The best way to find your PC muscle is when going to the restroom stop your flow of urine. The muscles you feel contracting is your PC muscle.
 
All Kegel exercises mentioned here do not use the aid of your hands. Kegel exercises are simply the squeezing of your PC muscles. When doing these exercises be sure to use your PC muscles and relax your buttocks and abdominal muscles throughout the entire workout. 
 
 
Basics Variation 1: 
Step 1: Quickly clench and release repeatedly for 10 seconds.
Step 2: Take a 10-second break.
Repeat 3 times.
 
Basics Variation 2:
Step 1: Clench and release repeatedly for 5 seconds.
Step 2: Take a 5-second break.
Repeat 10 times.
 
Basic Variation 3:
Step 1: Tighten and hold your PC muscle for 30 seconds.
Step 2: Take a 30 second break between sets.
Repeat 3 times.
 
 
Intermediate Variation 1:
Step 1: Clench and hold your PC muscle for 5 seconds.
Repeat 10 times.
 
Intermediate Variation 2:
Step 1: Quickly clench and release your PC muscle 10 times.
Repeate 3 times.
 
Intermediate Variation 3:
Step 1: Tighten and hold your PC muscle for 2 minutes (or as long as you can).
Do this only once.
 
 
Do the Basic Kegel exercises described here for at least 1 week before moving on to the Intermediate Kegel exercises. These exercises are for strengthening, be sure to give your muscles some time to recover and don't over stress them. For your first time doing these exercises it might help to place two fingers on your perineum.
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