PC Muscle Exercises For Men

Exercises exist that strengthen and improve the voluntary control of the PC muscle in both sexes. Women commonly practice these exercises, called “Kegels” after gynecologist Dr. Arnold Kegel, after childbirth. Men also practice Kegel exercises to improve their cremaster muscle reflex, which, with practice, causes the penis to rise at will. In fact, Dr. Kegel’s research is so distinct that the PC muscle has another name: the “Kegel muscle”.

Kegel exercises for men involve contracting and relaxing the PC muscles as well as the surrounding muscles of the pelvic floor. Besides the voluntary mastering effects of the exercises, such as stronger erections and greater control over ejaculation, strengthening these muscles can result in pain relief for men from an enlarged prostate, benign prostatic hyperplasia (BPH), and prostatitis, as well as urinary incontinence.

With regular practice, Kegel exercises can aid in the restoration of erectile function in men with erectile dysfunction (ED) and create orgasms without ejaculation, allowing for multiple orgasms during sexual intercourse. This is possible by strengthening the cremaster muscle and the anal sphincter through the Kegel exercises.

In order to achieve maximum results, just like any other workout routine, make sure to perform the Kegel exercises properly. The PC muscles control urinary flow, and because of this, starting and stopping urination mid-stream is the best exercise to start with. This helps to identify and isolate the specific Kegel muscles, making the subsequent exercises easier to carry out. After a few times with single interruptions, try starting and stopping multiple times during urination. Performing this interruption routine each time a man urinates will provide plenty of “reps”.

Perform the next exercise with an erection (if possible, place a small towel over the erection so that progress monitoring is easy). Isolate and focus on the muscles, the ones used to start and stop urination. Squeeze those same muscles and hold for three seconds. Take a 3-second break, relaxing the muscles, before contracting them again for another 3-second count. Perform this 3-second squeeze, 3-second rest pattern 12 times. Next, isolate and focus on the PC muscles; squeeze them and hold for ten seconds. Let go and relax for five seconds.

Engage them again, for a full ten seconds; relax for 5 seconds. Repeat this routine 12 times. As the exercises become easier, or for a challenge, try to pulsate the contraction in short waves followed by longer, full ten-second squeezes. In the beginning, try to perform each exercise once, in a “round”, three times a day, each “round” lasting approximately five minutes. As the muscles get stronger, the intensity and length of the exercises should increase.

The speed of results from the Kegel exercises varies, dependent on the man performing them. Just as with any other exercise regimen, the more the man focuses on correct execution and the more time spent on the program, the faster the results. In addition, each man’s starting point is different. For those recovering from surgery or working on improving an existing condition, results may appear quicker; for men in reasonably good health looking to improve their normal performance, it may take longer to notice results.

If a man carries out the regimen, executing the exercises reasonably well over a reasonable amount of time, and absolutely no improvement is detectable, consulting a physician or other medical professional is advisable, as an underlying condition may be present.