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  1. 1. KEGEL BABAControlling ejaculation is a huge issue for many men, one that they are often too embarrassed to bring up. Howdo I control myself? How can I last longer, be firmer and do better? The answer is working out yourpubococcygeus muscles (PC) muscles, by doing Kegel exercises for men.PC muscles control the flow of semen and urine, the firmness of your penis during erection and the shootingpower of your ejaculation. They are important, and if kept very strong, will see you into your golden years with afantastical hard on. The great thing about Kegel exercises for men is that you can do them anywhere, anytime --and nobody will know the difference.You will be able to have better sex by being able to better control your orgasms and ejaculations, and last forlonger, plus you may get the added kudos of being able to hold up a wet towel with your erection if you practicethese Kegel exercises for men.How do I know where my PC muscles are?The easiest way to find them is to stop your flow of urine next time you go to the bathroom. Another way toisolate them is to put your finger inside your anus; when you contract the right muscles, your anus will tighten.However you decide to find them, once they are found you need to practice feeling exactly where they arelocated -- it is easy to overcompensate for weak muscles by using the abdominals, buttocks or thighs. Thesemust all stay relaxed when doing Kegel exercises for men.Now, on to the daily Kegel exercises for men.Note: These exercises are done hands-free. You do not “squeeze” anything with your hands as they are all donewith your PC muscles.KEGEL SESSION 1Exercise ASets: 3Quickly clench and release repeatedly for 10 seconds.Take a 10-second break between sets.Exercise BSets: 10Clench and release repeatedly for 5 seconds.Take a 5-second break between sets.Exercise CSets: 3Tighten 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.
  2. 2. KEGEL SESSION 2Exercise ASets: 10Clench and hold your PC muscle for 5 seconds.Release and repeat.Exercise BSets: 3Quickly clench and release your PC muscle 10 times.Exercise CSets: 3Clench and release your PC muscle alternatively in long and short bursts for counts of 10.Exercise DSets: 1Tighten 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 feelyou are strong enough. Remember that these are strengthening exercises, so start off slowly and buildup, just like you would with any other muscle.KEGEL SESSION 3Exercise ASets: 30 (work your way up to more than 100)Clench and release your PC muscle over and over again.Exercise BSets: 5Tighten 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.
  3. 3. KEGEL SESSION 4Exercise ASets: 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 repetitionsper 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 notrecommended, however, to do these exercises when you are trying to concentrate on something else, as youmay find yourself quite distracted. A great place to do them is on the couch in front of the TV or while stuck attraffic 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 longerlasting sex are all benefits of having strong PC muscles. There is absolutely no excuse for not having theseimportant sexual muscles in excellent working order. If you have trouble with premature ejaculation, try theseexercises before you head to the pharmacy or your health professional.What not to doDon’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 soonbe 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 ifthey are weak. Be aware of what you are doing, and if you feel like you are contracting any other muscles (mainlyabdominals and thighs), then you need to relax and start again. Just remember that it might take a few weeks tobuild up some strength. Keep at it.Kegels for womenEveryone 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 itYou can do a little sexual experiment with her by resting your erection inside of her vagina, but not thrusting. Bothof you can flex your PC muscles -- this stimulates her G-spot, and tickles you too. This is a fun way to test yourprogress.KEGEL KOPULATIONYour 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 ofyour sexuality, it pays to keep it in good working order. Now you have the means, there’s no room for excuses.