INTRODUCTION
This
next Exercise is a true sex secret. Its called The PC Exercise, and it
just may save your life one day by helping prevent prostate cancer, as
well as give you rock hard erections, and enable you to ejaculate
further than you ever dreamed. It will also give you incredible power to
hold back the urge to ejaculate until you feel the desire to. No more
"minute man" syndrome.
Would
you like to know an exercise that can restore a youthful erection, help
to create mind-blowing orgasms (solo or with a partner), and even save
your life by giving you a healthy prostate...?
Controlling
ejaculation is a huge issue for many men, one that they are often too
embarrassed to bring up. How do I control myself? How can I last longer,
be firmer and do better? The answer is working out your pubococcygeus
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 shooting power of your ejaculation. They are
important, and if kept very strong, will see you into your golden years
with a fantastical 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 for longer, plus you may get the
added kudos of being able to hold up a wet towel with your erection if
you practice these 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 to isolate 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 are located -- it is easy to
overcompensate for weak muscles by using the abdominals, buttocks or
thighs. These must 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 done with your PC muscles.
KEGEL SESSION 1
Exercise A
Sets: 3
Quickly clench and release repeatedly for 10 seconds.
Take a 10-second break between sets.
Exercise B
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
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
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.
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.
PERFORMANCE ENHANCING EXERCISE: GLUTE FLEX'S:
Lie
on your back and tense your buttocks. Flex your buttocks 5 times with a
3-second delay before unflexing. If you feel even a slight burn, then
you are very out of shape. This is where most of your thrusting force
comes from where sex is concerned. Your buttock holds most of your
thrusting power and stamina, with your abdominal being second in line.
Here's the Flexing exercise from start to finish:
Lie
on your back, and make sure you are on a floor, or firm surface so that
you have the appropriate resistance to force against (i.e., the carpet,
floor, etc. Your bed is far to giving and will not work for this
exercise.).
- Flex your buttocks as hard as you can, holding for a slow 3 count, then unflexing. Do these 5 times to warm up.
- Flex and unflex in a fast, steady pace for 3 sets of 50, or if you can't even do 50, do as many as possible. rest for 30 seconds between each set, and take in deep, slow breaths through your nose, and exhaling through your mouth.
- Next, flex as hard as possible and hold for as long as you can until you start to tremble. Once trembling, unflex and repeat 5 times..
- Repeat step 2.
- Repeat step 3.
- Finish by doing very rapid flexes continuously for 30 seconds or as long as you can.
- Sit up and rest for several minutes.. This exercise will give you flex power and will increase your thrusting 10 fold after several weeks of exercising. They should be performed 5 days a week, for the rest of your life. This will also tighten and shape your buttocks, which will also be more appealing to your lover.
