Kegel Exercises

Wikipedia quotes Kegel Exercise as "A pelvic floor exercise, more commonly called a Kegel exercise consists of contracting and relaxing the muscles that form part of the pelvic floor"; and as "Exercises are usually done to reduce urinary incontinence and aid with childbirth in women, and reduce premature ejaculatory occurrences in men, as well as increase the size and intensity of erections."

You got it?

OK, now we shall move on to do these exercises. I want you to do Kegel Exercises to strengthen your PC muscles that reside in the area between the scrotal bag and the anus. We normally use it to prevent/stop the flow of urine, pass gas, etc.

To correctly locate it, when you pee next time, stop the flow. Can you feel a muscle in the area I mentioned contract? That's your PC muscle. 

• As an initial workout and to know about the PC, stop the flow of urine and hold it for about 5 seconds. Do this 7 times you pee once. Make it a habit. You'll learn much about the PC and to do it correctly in a couple of days. This is easier than you think, believe me.
• Quick Squeeze: Clench your PC muscle very tightly and hold so for 2 seconds and relax (not when you pee). Rest for 1 second. This counts as one repetition. Do this whenever, wherever you please. I believe its better to keep aside some minutes exclusively for PC workouts. This can help you know about PC muscles better.
• Slow/Medium Squeeze: Clench your PC muscle tightly for 15 seconds and relax for 5 seconds.
• Long Squeeze: Clench you PC muscle tightly for at least a minute and rest for 1 minute. 

Do the following:

• Quick Squeeze: 20-400 reps daily. Add 10 reps per week. When you're under 100 reps a day, do twice daily.
• Slow/Medium Squeeze: 10-50 reps daily. Add 3-5 reps per week.
• Long Squeeze: 1-5 reps daily. Add 1 every 14 days. Do 1 minute squeeze in the first week of a rep. Increase the time to 1.5 minutes or 2 minutes after the first week of the same rep. Next rep, 1 minute in the first week again. Got it? If not, please comment. I'll come up with some other way to explain it.

These are basic PC muscle exercises. Like any other muscle, this needs practice. You have to get well-toned PC muscles. Within 2 months of this, you'll get extra strong PC muscles. You'll soon gain control of your arousal, have intense orgasms, powerful ejaculations, greater ability to achieve multiple orgasms, harder, longer erections, etc.

Do the following advanced exercises only after  practicing the above for at least a month. Now to the advanced stuff on PC exercises for rock-hard erections, intense orgasms and control like never before...

• Very Quick/Time Specific Kegels: (I named them so) You have to do PC flexes faster. Do 50 flexes in 30 seconds and increase to 80 flexes in 50 seconds and 100 flexes in 1 minute. Such exercises are rare to find in internet. So don't care about the name.
• Step/Level Kegels: (don't mind the name, :D) Contract the PC muscle step-by-step. That is, strengthen the hold gradually in steps rather than quick full kegels. You have to first contract with very less force. You'll feel it contract a little in the bottom-est part. Hold for 1 second. Without releasing the hold, use a little more force. Feel it contract a part higher. Another step done. Similarly, get to do a full kegel with 5 such small steps in about 5 to 7 seconds. Hold the full kegel for 5 seconds. Relax. This is one rep. Do about 5-30.
• Triangle Kegels: This is similar to Triangle Breathing Meditation. Take 5 second to a full kegel (in steps or in a flow), 5 second hold, 5 second release. And why not incorporate Triangle Breathing Mediation to this? Inhale while contracting, hold the breath while holding the muscle, exhale while releasing the muscle. This is one rep. Do 10-30 reps. Read about Triangle Breathing Meditaiton from here.

You should not stop doing all those exercises even after lasting longer in bed. You've keep doing this. This can boost your libido, and get rock-hard erections like never before. After some months, you'll know those areas in the PC muscle that need special attention and will learn to concentrate more on them.

NB: Its a good option to not exercise you PC and rest every 10th day. Of course adjust the no. of days with the exercise.

Go to 'Try It Tonight Techniques' to last longer in bed instantly from here.
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