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Kegel

These documents provide instructions for 4 sessions of Kegel exercises for men to strengthen the pelvic floor muscles. Session 1 includes 3 exercises done in sets of 3, 10, and 3 times. Session 2 has 4 exercises done in sets of 10, 3, 3, and 1 time. Session 3 has 2 exercises done in sets of 30 and 5 times. Session 4 recommends clenching and releasing the pelvic muscles for 2 minutes daily, working up to 20 minutes 3 times per day. FAQs address when and where to do Kegels, knowing their effects, what not to do, and how couples can test their progress.

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George Liang
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297 views3 pages

Kegel

These documents provide instructions for 4 sessions of Kegel exercises for men to strengthen the pelvic floor muscles. Session 1 includes 3 exercises done in sets of 3, 10, and 3 times. Session 2 has 4 exercises done in sets of 10, 3, 3, and 1 time. Session 3 has 2 exercises done in sets of 30 and 5 times. Session 4 recommends clenching and releasing the pelvic muscles for 2 minutes daily, working up to 20 minutes 3 times per day. FAQs address when and where to do Kegels, knowing their effects, what not to do, and how couples can test their progress.

Uploaded by

George Liang
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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kegel session 1

Exercise A
Sets: 3
Quickly clench and release repeatedly for 10 seconds.

Take a 10-second break between sets.

Exercise B
Sets: 10
Clench and release repeatedly for 5 seconds.

Take a 5-second break between sets.

Exercise C
Sets: 3
Tighten and hold your PC muscle for 30 seconds.

Take a 30 second break between sets.

That’s it for today, but repeat these Kegel exercises for men daily for one week.

kegel session 2
Exercise A
Sets: 10
Clench and hold your PC muscle for 5 seconds.

Release and repeat.

Exercise B
Sets: 3
Quickly clench and release your PC muscle 10 times.

Exercise C
Sets: 3
Clench and release your PC muscle alternatively in long and short bursts for counts of 10.

Exercise D
Sets: 1
Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

You can do the session 2 Kegel exercises for men for a week; however, feel free to progress if you feel
you are strong enough. Remember that these are strengthening exercises, so start off slowly and build
up, just like you would with any other muscle.

We have two more sessions of Kegel exercises for men and some FAQs…
kegel session 3
Exercise A
Sets: 30 (work your way up to more than 100)
Clench and release your PC muscle over and over again.

Exercise B
Sets: 5
Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle).

Hold for 20 seconds.

Take a 30-second break between sets.

kegel session 4
Exercise A
Sets: As many as you like.
Clench and release your PC muscle for 2 minutes every day.

Work your way up to doing 20 minutes 3 times a day -- you should eventually be able to perform 200
repetitions per session.

When can I do Kegels?


You can do Kegel exercises for men anytime, anywhere; there are very few places you can’t practice this.
It is not recommended, however, to do these exercises when you are trying to concentrate on
something else, as you may find yourself quite distracted. A great place to do them is on the couch in
front of the TV or while stuck at traffic lights.
How will I know when something is happening?
You will know because you will be able to feel it, and so will your lover. A harder penis, better control
and longer lasting sex are all benefits of having strong PC muscles. There is absolutely no excuse for not
having these important sexual muscles in excellent working order. If you have trouble with premature
ejaculation, try these exercises before you head to the pharmacy or your health professional.
What not to do
Don’t overdo it. It is often tempting to throw yourself into something head on, especially when it means
better sex. However, as with any other muscle you are working out, you need to give it some time to
heal between sessions. This means regular rests and not overdoing it. If you follow the exercise schedule
as you see fit, you should soon be great -- listen to your body. It knows what it’s talking about!

Don’t use any other muscle during the exercises. It is sometimes difficult to isolate the PC muscles,
especially if they are weak. Be aware of what you are doing, and if you feel like you are contracting any
other muscles (mainly abdominals and thighs), then you need to relax and start again. Just remember
that it might take a few weeks to build up some strength. Keep at it.
Kegels for women
Everyone can do these exercises, and they improve sex for everyone. If you and your partner do these
exercises, you will both see and feel the difference within weeks. Women will have more intense
orgasms and be able to “squeeze” your penis while it’s inside her.
Testing it
You can do a little sexual experiment with her by resting your erection inside of her vagina, but not
thrusting. Both of you can flex your PC muscles -- this stimulates her G-spot, and tickles you too. This is a
fun way to test your progress.
kegel kopulation
Your sexual virility is dependent on many factors. Most of these you can control -- eating nutritious food,
exercising regularly and keeping your prostate healthy. Since your PC muscle is so important to the
function of your sexuality, it pays to keep it in good working order. Now you have the means, there’s no
room for excuses.

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