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Exercises for men to improve sexual performance

KEGEL EXERCISES
Kegel Exercises have become one of the most talked about alternative aids for boosting male libido levels, improving penile muscle tone and improving sexual performance as well as bladder control.

However, Kegel Exercises can be slightly confusing for starters. Further, every kind of posture in Kegel Exercises is not beneficial from the perspective of improving sexual performance. This article will help you understand benefits of Kegel Exercises and how to use them to improve your sexual performance. The target area of these exercises is the PC or Pubococcygeus muscles. These are muscles of our pelvic floor that surrounds the male and female genitals.

Kegel Exercises require a lot of self-discipline and practice. It is an established fact that men who have mastered these exercises are more adept at providing orgasms to their partners. Kegel Exercises will allow you to strengthen your PC muscles. This ensures that there are no fears of sexual problems like Premature Ejaculation.

To ensure that you better understand Kegel Exercises and do them in a safe manner, read the following. These tips will help you understand how to do Kegel Exercises:

Before Starting Kegels: Identify Your PC Muscles

Before you get started with Kegel movements, you need to understand the location of PC muscles of the pelvic region. The pelvis includes the section between your legs, along your inner thighs. The best way to isolate the PC muscles is by feeling them when you are urinating. You need to pay attention and focus upon muscles that can be contracted and released to affect the flow of urine. When you clench these muscles, the urine flow tends to decrease. These muscles are further surrounded by the lower abdominal and thigh muscles. Now, you need to practice identifying and isolating these muscles to do Kegel Exercises.

Getting Started with Kegel Exercises

This exercise is best done in the seated position. It is better to start doing it at least twice a day for one week, where each session lasts for about five to ten minutes. The exercise should be immediately stopped if there is any indication of pain. Some discomfort is usual, especially during the first week.

You can do Kegel Exercises even when seated on your office chair! All Kegel Exercises are essentially the same. The same muscle group is targeted. There are two types of muscular movements to be mastered, i.e. releasing and contracting the PC muscles. You need to decrease/increase the speed and the number of repetitions. You need to mix-up the following Kegel Exercises and their intensity to get the best results.

Most Common Kegel Exercise: Clench & Release

You need to be seated on the toilet seat or a chair. Now, clench or contract your PC muscles and release them without holding on to them for too long. The contraction and release needs to be fast. We recommend you to do this exercise just five or six times when you start doing Kegel Exercises. Take breaks when you feel exhausted or you can no longer identify whether you are clenching PC muscles or your entire abdominal core.

Slightly Advanced Kegel Exercises: Longer Clench & Release

This is essentially a progressive form of the exercise described above. Here, you need to clench and hold the PC muscles for a certain amount of time. This doesn’t come easy. You need to practice daily to get the posture right. Start by holding the muscle for just about 7 seconds. The goal should be to clench and hold for at least 15 seconds. Take as much rest you want between sets where each set is composed of once prolonged clench and slow release. Target at least three sets of five repetitions during your third or fourth week of doing Kegel Exercises at home.

Advanced Kegel Exercises: Longer, Sustainable Contractions

There are no stages to climb within the niche of Kegel Exercises. You need to gradually increase your contractions. This refers to the intensity which can be self-determined. There shouldn’t be a feeling of soreness after doing the exercise. Hold on to your clenches as longer as possible.

Create a chart where your contracting ability is recorded on a weekly basis. Don’t clench your PC muscles on a full stomach. This can lead to increased acidity in the stomach or acid reflux. Try to increase the number of repetition in sets divided across first and second half of the day. Overall, you shouldn’t be trying to do Kegel Exercises for a total of more than 25 minutes in a day.

Tips on Doing Kegel Exercises Safely:

You can do Kegel Exercises when watching TV, seated on a chair, but not on a couch.

You can perform Kegel Exercises in your office, seated on the office chair, on a slightly empty stomach.

Don’t attempt Kegel Exercises when you are emptying your bowels or urinating.

Perfect the Kegel Exercise technique before trying too many repetitions.

After having done a few reps of Kegel Exercises, try to relax. If you feel exhausted, lie down.

You might get the urge to urinate right after doing Kegel Exercise, don’t hold it and empty your bladder.

When contracting the PC muscles, don’t hold your breath.

For best results, try to maintain some patience and proceed slowly. Don’t distribute the impact along the buttocks or thighs when clenching or releasing the PC muscles. Give some time for Kegel Exercises to provide visible results in the form of improved bedroom performance.

Behavioral Therapy for Premature Ejaculation

The two most common behavioral therapies for premature ejaculation are the “start-stop technique” and the “squeeze technique”.

Start-Stop Technique for Premature Ejaculation

Probably the most common behavioral therapy for premature ejaculation is the start-stop technique. The start-stop technique for PE involves the men learning to identify what is often referred to as “mid-level excitement”. According to the International Society for Sexual Medicine’s Guidelines for the Diagnosis and Treatment of Premature Ejaculation, when a man learns to identify mid-level excitement he is able to prevent ejaculation. The start-stop technique requires the man to stop stimulation (e.g. intercourse) and allows the excitement level to diminish before starting again.

Men are often instructed to begin with self-stimulation. When mid-level excitement is identified and ejaculation is controlled, then the man moves onto partner hand stimulation, then to intercourse with minimal movement, and then to stop/start thrusting.

Squeeze Technique for Premature Ejaculation


The squeeze technique is often recommended as a therapy for premature ejaculation. Just before ejaculation, the shaft of the penis is firmly squeezed between the thumb and forefinger. The squeezing causes a significant reduction in the erection which prevents ejaculation.

Many men claim that the squeeze technique has helped reduce their premature ejaculation. However, most agree that squeeze technique must be practiced in order to learn the proper timing and squeeze location and pressure. Some men have their partners participate, actually administering the squeeze technique.

Elmari specialises in the following:
  • Sexology
  • Individual Psychotherapy
  • Clinical Hypnotherapy
  • Sex therapy
  • Couples Therapy
  • Relationship/Marital Enrichment
  • Pre-marital Counselling
  • Conflict Resolution and Effective Communication Skills
  • Divorce Counselling
  • Trauma Counselling

 
The diagnoses and treatment of male and female sexual dysfunction, eg
  • Loss of sexual desire
  • Libido differences
  • Sexual Pain Disorders:
    Vaginismus,
    Dyspareunia,
    Vulvadinia ext
  • Inability to reach orgasm
  • Erectile dysfunction
  • Ejaculation control and timing
  • Sexual behaviour disorders
  • General Sexual Problems
  • Sexual Enrichment
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