The aim of Kegel exercises is to regenerate muscle tone and strength to the pubococcygeus muscles in order to prevent or reduce pelvic floor problems and to alter sexual satisfaction. Kegel exercises are said to be excellent for treating vaginal prolapse and preventing uterine prolapse in women and for treating prostate pain and swelling resulting from Benign Prostatic Hyperplasia (BPH) and Prostatitis in men.
Kegel exercises are also known as pelvic floor exercises, or simply Kegels.
The name ‘Kegel’ is another way of referring to exercises whose aim is to restore and increase the tone of the pubococcygeus muscle by regular clenching and unclenching. A strong PC muscle helps men maintain control of erections and ejaculations, increases the flow of blood to the penis, keeps the prostate in check in old age and prevents incontinence. Women can also use Kegels to bring their vagina back into form after the stretching caused by childbirth. As you can see, Kegels are great for both men and women and are best taken up early on in order to prepare the pelvic floor for old age.
This muscle can easily be found by trying to stop the flow of urine as you are going to the bathroom. You do not have to do the exercise just while urinating; although that will help you find that particular muscle. It is best to try the Kegel exercises when your penis is erect so that you can properly clench and unclench it to find the muscle. It will usually make your penis jump when you do find it, making it easier to observe and train. The muscle is located between your scrotum and anus and it is integral when it comes to having sex for both men and women.
How To Perform The Kegel Exercise: You should exercise your PC muscles in two ways. A quick hard repeated flex that is only a second long or a long hard bend held for 30 seconds. Start with one set of 30 quick flexes followed by one set of a long flex. You should increase this every time you work out and eventually work up to about 500 short squeezes and between five and ten long squeezes three or four days a week. Next you want to make sure that you do the Kegel exercises about 10 times a day. This is important because if you do fewer than this number you will be lowering the effectiveness of the exercises.
By practicing when you are at home, you can have much more control over your ejaculation because you are able to stop the flow of semen much easier then if you have a weak muscle. That way you can ejaculate when you want to and not when your body says to. These exercises do not work overnight though. You need to take a couple of months of intense practicing to make sure you have the results that you desire.