Men have huge problem with premature ejaculation and usually it can be embarrassing. So how you can control yourself, last longer and be better lover who know how to please women. Well, beside tips in privies posts here is another tip how to improve yourself and resolve problem with premature ejaculation. The answer is KEGEL EXERCISES!
Kegel exercises are pubococcygeus muscles workout which means they are used to strengthen the pubococcygeus muscle. PC muscles control the flow of semen and urine, the firmness of your penis during erection and the shooting power of your ejaculation. Kegel exercises are also recommended for treating prostate pain and swelling that result from benign prostatic hyperplasia and prostatitis, or inflammation of the prostate gland. To begin, you must first be able to find your PC muscle. The easiest way to do this is during urination. Once your flow begins, try to stop it completely. The muscle that you feel tightening is the PC muscle. If you don’t get it, you may try inserting a finger (use lubrication) into the anus and try to “grip” your finger. If you are able to do that, you’ve found the right muscle but I really don’t prefer this way J. In order to improve strength of the muscle, you use a “squeeze, hold, release” pattern. You squeeze the muscle, hold for several seconds, and release. When you perform the exercise correctly, you should be able to feel or see the testicles lift. It may take some time until you see results, but if you practice the routine regularly, you should notice an improvement in 4-6 weeks.
At first you may need to perform these exercises while sitting. As the muscles strengthen you can progress to exercise standing up. Like any activity, start with what you can achieve and progress from there. Remember to use your muscles whenever you exert yourself during your daily activities.
Let’s start:
1. Squeezing / tightening and drawing in and up around both your anus (back passage) and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1 - 10 seconds). Keep breathing! Now release and relax. You should have a definite feeling of letting go.
2. Rest 10 - 20 seconds - repeat Step 1, and remember it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.
3. Now try 5 - 10 short, fast strong contractions.
- do NOT hold your breath
- do NOT push down instead of squeeze and lift
- do NOT pull your tummy in tightly
- do NOT tighten your buttocks and thighs.
Remember to use the muscles when you need them most. That is, always tighten before you cough, sneeze, lift, bend, get up out of a chair, etc.
The great thing about Kegel exercises for men is that you can do them anywhere and anytime! Better control of yours orgasms and ejaculations means better sex which will make you better lover and words about you as great lover can be spread. Try to set aside 5 - 10 minutes in your day for this exercise routine, and remember, quality is important. A few good contractions are more beneficial than many half-hearted ones and good results take time and effort. If you want to improve on your exercise just increase the length of time and number of holds you do in succession before experiencing muscle fatigue, always do your maximum number of quality contractions.
