Kegel Exercises - they won't make you look better in your speedos, but they'll make you perform better out of them.

PC - what do you think it stands for - political correctness, police constable? Well these may be the most familiar translations but what we're talking about here is the pubococcygeus. It's a muscle - learn how to use it and you'll be better in bed. Fact!

The first time us girls hear the word PC or 'Kegel' (another word for the pubic floor) exercises, chances are we'll be 'with child' in the antenatal clinic. Men on the other hand rarely hear about them if at all. Well, Kegel exercises aren't just for the girls, men have pelvic floor muscles too and what's more from a sexual perspective, they're just about the most important set of muscles in the body. In fact it has been said that they're the foundation of male sexual mastery.

The PC Muscle
The PC (pubococcygeus) muscle is located in between your testicles and the anus. If you place your hand there and tense as if you're trying to stop peeing you should feel a contraction - that's the PC muscle. It's the muscle that you use to stop the flow of urine, and the muscle that contracts during ejaculation.

What are Kegel exercises?
Kegel exercises are designed to tone and strengthen theose PC muscles which form the floor of the pelvis. The health of these muscles plays a vitally important role in sexual arousal and climax.

Why do them?

Why not? Kegel exercises are the most important sex exercises you can ever do - benefits include maximum penis size, maximum erection firmness, maximum pleasure, maximum orgasm mastery and much more.
Basically they increase the blood flow to the genital area, supporting sexual arousal mechanisms. Kegel exercises strengthen and tone the muscles that are involved in ejaculation, giving you greater control over the timing of your ejaculations. So instead of panicking when you're close to coming, you'll find yourself able to control your arousal more than you've ever thought possible. Plus, should you choose to take it to the next level, having a strong PC muscle can take you to advanced levels of male orgasm. There is the possibility of the Male Multiple Orgasm...It actually works! And when it comes to your future health, Kegel exercises improve your prostate, and so prevent incontinence and other problems often associated with aging.

Performing Kegel Exercises:

Just like any form of exercise - there are loads of ways to do it, but only one really effective method. We advise focusing on a few intense Kegel exercises (as opposed to a lot of less-intense ones) for optimum results with minimum time and effort.

Firstly, contract you muscle as if trying to stop yourself peeing. During each contraction, squeeze your pc muscle until you begin to feel your anus contract. Keep contracting until you feel that a second group of #%$@ muscles kick in just inside the first group. This second group of #%$@ muscles are much more powerful than the first set so this is the key-sign that your contraction was a good one. You should almost feel like your anus is drawing in as if you could "suck" air with it. Not the most glamorous exercise you'll ever do but the resulting sensation is the feeling you get when you're doing them with force and intensity.

If you find this method difficult (i.e. you're not feeling the strong contraction of that second #%$@ muscle), then you'll have to do more repetitions- like lifting lighter weights but doing more repetitions.

Try this daily Kegel exercise routine:
·     Intense Kegel Exercise Method: 10-30 once each day
·     Less-Intense Kegel Exercise Method: 20-40 twice each day

Do what you can. In the beginning you may not be able to do all of the recommended Kegel exercise repeats, but focus on doing a few regularly and you'll get there in time.

We also recommend that you experiment by varying the type and timing of the PC squeezing you do as you train these muscles: slow clenches, many quick flutters, and so on. This will make you more familiar with these muscles - notice also when your abdominal muscles or your #%$@ muscles feel like they also want to join in the exercise.

You'll probably have a tendency to contract you abdominal muscles. Focus is the key. Concentrate on contracting just the pc muscles.

Get into a routine - do them when you're brushing you're teeth or watching the footie. We don't recommended doing them in public - while you're waiting for a bus or in a supermarket queue. This exercises does have the side-effect of making you look like a scared rabbit in headlights.

Note: Performing intense Kegel exercises right after ejaculation (when your pc muscle are tired) will dramatically strengthen and tone your pc muscles in record time!

Remember, you should try to separate out Kegel exercises from #%$@ squeezing. If you are in doubt, go back and re find your PC muscle while urinating.

How will Kegel exercises improve my virility?

When properly performing Kegel exercises, you will force more blood into your penis and genital area, giving your penis a "shot" of life-enriching nutrients. This helps to strengthen and tone your entire genital system- keeping it in optimum condition.

In the same way, Kegel exercises can increase the firmness and angle of your erections.

How will Kegel exercises help cure premature ejaculation?

Well, remember that the PC muscle involuntarily contracts during ejaculation; so the key to overcoming premature ejaculation is to gain more voluntarily control over these muscles. By strengthening and gaining control over your PC muscles, you'll have more control over when you come.  

How will Kegel exercises help improve my prostate?

When properly performing Kegel exercises, you can actually indirectly massage the prostate.

Also, since Kegel exercises force more blood into the genital area, including the prostate, Kegel exercises health to keep the prostate in optimum shape.

Rapid Results?
Like any exercise give it time to take effect. You'll notice when it's working - probably when you're making love.
Try staying inside your partner without moving. Instead of thrusting in and out, simply squeeze and release your PC muscle. If she's been doing her exercises as well, you can both perform this on each other and while you get the sensation that her vagina is giving you a "hug," she'll feel like you're tapping her G-spot. This feels great, and if you don't get instant results take comfort in the fact that spending just five minutes a day exercising will soon have you on the road to being a multi-orgasmic man.