Kegel exercises are useful for men who suffer from urinary incontinence i.e. leaky bladder and premature ejaculation. These exercises help to control urine leakage as well as h to last longer in bed. The pubococcygeus (PC) muscles are worked out by performing kegel exercises. These muscles control flow of urine as well as semen and when they become loose, it leads to urinary incontinence and premature ejaculation.
The first step in starting kegel exercises is by locating your PC muscles. It is done in the following ways:
For men whose PC muscles are very weak, mild kegel exercises are recommended. These include:
5 seconds clench
Tighten and hold
Before moving on to tougher exercises, you should build strength with the above three for at least a week.
The next level of kegel exercises are tougher and are meant for men who want better strength in their PC muscles. These include:
Long and short bursts
You should move to the next level of kegel exercise after performing the second level for a week or two. As the next level is for men with some endurance, it should be taken up after some practice of the first two levels.
The exercises in the third level include:
Tighten and hold
Do not let the anticipation of better sex get the better of you when practicing kegel exercises. You should perform the exercises according to your strength.
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