Kegel Exercises for Premature Ejaculation

Kegel exercises for men are exercises that keep your pelvic floor muscles toned, which avoids a leaky bladder and gives you more pleasure during sex.
Kegels for men are especially helpful if there are any erectile problems such as impotence or  premature ejaculation and they also increases libido.

Even the French President's wife, former model Carla Bruni has "recruited a personal trainer to help her husband, President Nicolas Sarkozy, get fit, lose weight and improve his libido. To be precise, to improve thepower of his perineum, the pelvic muscles that, when working well, can improve the duration of love-making, but when not can result in premature ejaculation."

Most men have heard about the Kegel. It was discovered by Dr. Arnold Kegel in the 1940's to help women tighten their vaginas after giving birth.
The Kegel was later found to be just as beneficial for men wanting to improve their sex lives.

Kegel exercises for men contract and strengthen real skeletal muscles - your pelvic floor muscles (commonly referred to as the PC muscle or pubococcygeus muscle).

First you’ll need to locate your PC muscle. The way to do this is by stopping your urine midstream. The PC is the muscle you need to contract in order to do do. Do this a few times to make sure you know where it is.

The Basic Exercise

The basic kegels for men exercise can be done anytime and anywhere. Squeeze your PC muscles as hard as you can, and hold them. This is the basic kegel exercise. Start by squeezing and holding for a count of 3 to 5 seconds and then release and relax for 5 seconds. When you release, notice how your muscles feel. The first time round, see how many times you can do this before you feel your muscles getting tired.

Make sure you are using the PC muscle when doing your kegel exercises. Don't contract your abdominal, thigh, or buttocks muscles, or squeeze your sphincter muscle only. This reduces the effectiveness of the kegel exercise Try and concentrate on breathing and keeping yourself relaxed, and only tense the PC muscles you are using. Try not to tense up your whole body.

If you can, start with doing 5 repetitions (squeeze/hold/release). Judge for yourself how long you can hold the squeeze for, but don’t push yourself too much at first.

You don’t need do kegel exercises in one big session. Do a few repetitions when you have a few moments. For example while waiting for a stop light to turn green, whilst sitting at a desk, when you’re waiting for the movie to start, during a commercial break, or whilst on the phone.

Since your PC muscle is actually a skeletal muscle and can be overtrained, so you'll want to give it enough rest. Avoid overtraining. Instead of doing Kegel every day, just do it three to four days a week.

Your Kegel Routine

• For the first few weeks:
  Do 50 Kegels every other day. Each Kegel should be contracted for one to five seconds,
  depending on the strength of your PC muscle.
  The first time you Kegel, it probably won't last much longer than a second or two. With more exercise and experience, your PC muscle will become much stronger and your Kegals will last much longer.
• Over time: Gradually incorporate more Kegels into your routine. Work up to five to ten minutes a day, four days a week.

How to stop Premature Ejaculation using Kegel

Once your PC muscle is strong, you'll have the ability to stop yourself from ejaculating. To do this, you'll need to be able to hold a tight Kegel contraction for at least 10 seconds.
Once you can do that, try the following method for delaying
ejaculation:

• Kegel right before you hit the the point where semen starts moving through your penis and ejaculation is inevitable.
• Then hold the contraction for roughly 10 seconds or more.
• Once the urge to ejaculate has gone away, release the Kegel.

The hard part about kegel exercises for men is building up your PC muscle so it's strong enough to withstand the pressure of ejaculating, but it does gets easier with time and training.

For more help with exercises and breathing techniques, try the ejaculation trainer online programme.