The importance of kegel exercising for men + how!

A couple of weeks ago I wrote about the importance of

doing kegel exercises for women - but did you know that it is just as important

to exercise the PC muscle group for men as well??

I'm going to go over the PC muscle group in the male body, why it is so important to

exercise these muscles, the effects and purpose of this muscle group and how

to properly strengthen them.

If you missed the Importance of Kegel Exercising for Women post, have a read

HERE

As you can tell from the photo below of exactly where the PC muscles lie in the male body, you can see that this muscle group preforms many functions:

The kegels, pelvic muscles or PC muscles as you may have heard them being called in the past are actually a group of muscles and fibers that perform a variety of functions called the Pubococcygeus Muscle.

PC Muscles are found in both men and women and span from the pubic bone in the front to the coccyx at the bottom of the spine in the back. These muscles support the pelvic organs and form the pelvic floor. 

For men, these muscles can weaken and stretch out becoming weak from physical sports (football & soccer for example), also from being overweight and with age - Same as women, minus the child birth part.
A weak, atrophied PC muscle is about a finger width thick and a healthy, strong one is about 3 finger widths in thickness.

When these muscles stretch out and weaken a variety of complications can arise including:

Incontinence

Both urinary incontinence and fecal (poop) incontinence are effects of weakened PC muscles since these are what control those sphincters. This is the reason that seniors wear depends - It can be prevented with the exercises that I will explain towards the end of the page. Many younger men dribble urine especially after going to the bathroom.

Erectile Dysfunction

A weakened PC muscle reduces blood flow to the penis causing weaker erections and in worse cases complete erectile dysfunction. These muscles (in conjunction with blood flow) are responsible for creating and maintaining erections. 

Premature Ejaculation
When these muscles are weak you lose ejaculatory control. When you lose ejaculatory control you blow far quicker than you intend to.

Decreased Sensitivity

The decreased blood flow to the penis with weak PC muscles drastically reduces genital sensitivity and also weakens your orgasms - even if your PC's aren't that weak, the stronger they are the stronger your orgasms will be along with any feelings down there. Knowing that you can have even better orgasms is reason enough for most men to start practicing your kegels!

**CAUTION:  Watch the bike riding.  Bike riding (on standard seats) can damage the pudendal nerve, which innervates these same pelvic muscles.  This is one of the reasons that bike riding is often associated with erectile dysfunction.**

You should also consider exercising your kegel muscles if you are experiencing

BPH (enlarged prostate). The over stress on the bladder leads to leakage after urination

and of course what fixes that?! Kegels to the rescue!! These stronger muscles will prevent that

leakage.

Luckily, it is super simple to avoid the above issues by working out

the PC muscle group regularly. The problem is - So many men don't have a clue

of the importance of this issue. Hundreds upon hundreds of thousands of men will never hear

this helpful info that should be common knowledge until it's far too late and they are going to

the doctor to discuss the issues that they are having (and most likely have had for some time).

Even so, it is easy to start at any time.

How do I do my kegel exercises?

The great thing about kegel exercises as they are probably the easiest exercise to do because you
don't have to go anywhere to do it, you don't have to join a gym, you can do it anywhere and
anytime and nobody will ever know you are doing it! They are quick and easy to do as well.
The only trick for a beginner is exercising the proper muscles.

To find the right spot, simply cut the flow (or try to) while urinating.
**Do not use this method TO exercise, just to locate these muscles!**
While stopping your urine flow you should feel the muscles contracting at the base of the
penis and to a little above the anus at the perinium, some people call this area the "taint".
You can also find this muscle by contracting and making your penis move.

If you aren't sure if you have located the right spot, please don't be afraid to ask
your doctor - you can use Biofeedback to learn the proper muscles to use, he/she will insert
a small tool in to the anus (super small - it won't hurt!) and as you flex it will tell you if you are flexing
the right spot and at what pressure. It is super neat because you can get that checked at the
beginning, then further down the road go back and see how much stronger of a flex you have.

While women have all of these fancy products to help them with their kegelling,
men don't have much. I have seen a few contraptions that are massive and expensive
but they are not needed.

Once you have located the proper area, flex and hold for a count of 5 seconds, then release and relax 

completely for another 5 seconds. Perform 10 of these cycles 4 times a day - every other day. 

Each week, up the count of your reps in each cycle by 3 (so then 13 pumps 4X / day) as with any exercise 

routine.

You may find this very difficult to do at first, especially if  your muscles are quite

atrophied. Don't fear though, still work on it and start with holding for 3 seconds instead of 5.

The PC muscles respond quickly, so with continuing work you will notice improvement definitely.

Do not over do it. The method above is perfect and from the many many expert articles out there this 

is what the majority recommend. Over exercising is not helpful and can actually cause adverse effects so just do the proper exercising routine and methods above and you will achieve amazing results!

To be successful, it is important to be consistent with your exercise routine and not to give up. 

Try to find the same time to do these exercises every day or two. Do it in the shower, do it during

your drive to work. Try to make it your routine.

You should notice a change within about 4 weeks but may take up to 8 - 20 weeks of work depending on how atrophied your PC muscles are to notice a large change and to actually delay ejaculation as I am about to share how below.

You will notice a change in blood flow, erection firmness and no more leakage and prevention of these difficulties.

Using Kegels to Delay Ejaculation

Once your sex muscle has gained strength and you can hold a strong kegel for 10 seconds or more
you can try to delay ejaculation with a little known technique that works quite well with strong kegels.
Here's how:

~ When you are about to orgasm, once you hit the point of no return - the point when semen has started          moving through the penis and ejaculation is inevitable - do a kegel.

~ Hold the contraction roughly 10 seconds or more.

~ After the urge to ejaculate has subsided, release the squeeze.

This may take a few tries but works wonderfully once those muscles are worked strong. 

With all of the benefits in this article, the amount of pleasure doing your kegels can bring

and the embarrassment and undue stress not doing them can cause this should all

be common knowledge. I hope you will work on this and tell your friends!!

You could always point them to Sexy U if you don't want to get explicit or personal.

I hope I've helped inform you and I would love to hear your results! 

And the Winner is.....

I'm so happy that I have informed even just a few people with

this giveaway the importance of working on those PC muscles.

Every one who took part and everyone who read the article is a winner... 

you all now have the knowledge to change the future and to not end up wearing Depends,

to have stronger and better orgasms, to not tear during child birth and to get

your vagina back after it!

Only one person will end up with the Ben Wa balls from me but for

everyone else it is a small price to pay for the above benefits!

If you missed out on the giveaway but would like to read everything you should know about

kegels for women (I will be doing a guy's kegelling post soon) you can find that post

HERE

I used Random.org to choose the winner:

#1 is the first person who left a comment and that luck person is

Dean Inglis

Please do pass on this important info to your friends and point them to my blog - this is info that everyone should know! Thanks everyone for your support and congrats Dean!!

The importance of Kegel exercising

I know most of you have heard that you should "do your kegels"

but do you know what it really means and why?

Doing your kegels when you remember for a minute maybe once 

a week unfortunately does nothing - stopping your urine flow every time

you pee doesn't do much either and can cause bladder infections.

Like any other muscle group in your body, if you want results you need to 

work them out. Now and then for a very short time will unfortunately 

not do much, despite what you may have heard in the past. 

First I will explain the function of this muscle group, how to work them

out and maintain them and what this prevents and then show some great products

that you can use to help with this important task.

You may have heard this muscle group called your "kegels" your "pelvic muscle"

or your "PC muscles". Whatever you call it, it is actually a layer of muscles, ligaments

and fibers - not just a single muscle. This layer works together to support your 

pelvic organs and gives you control of your bladder.

This layer of muscles, ligaments and fibers are made of three main layers.

These layers preform specific functions.

The first (or bottom ) layer is around the opening of the vaginal canal and it helps with sexual function and also helps to control the bladder. During pregnancy and childbirth this muscle layer becomes weak and stretched. They also weaken with age and again during menopause.

The second (or middle) layer is a grouping of muscles that surround the urethral opening and to the bladder. This controls and holds up the bladder.

The third is a large and thin band of muscle that goes from the very front of your pelvis all the way around your sides and to the back, at the very bottom of the spine. This muscle acts as sort of a hammock, holding your pelvic organs in place and supporting them as well. It is also the main support for your pelvic floor.

The pelvic floor supports the weight of about 20 lbs of organs and needs frequent and targeted exercise

to keep it toned and strong.

As you can see, these are very important muscles to exercise - there are many reasons why.

Studies show that 1 in 4 Canadian women aged 20 - 35 (without children) have small leaks of urine when laughing, sneezing or jumping on a trampoline. After pregnancy and childbirth this issue worsens and the number is staggering. It is unfortunate because it is such an easy fix. So many women wear a pantiliner or pad and shrug it off calling it "normal" after childbirth. 

In all actuality though, this can lead to bladder, vaginal and /or rectal prolapse (the muscles weaken and can no longer hold the organs in place - in some cases they will even fall right out of the vagina or anus). You know all of those commercials talking about vaginal mesh? That's what they use to use to hold it up after your muscles no longer can.

During pregnancy, your doctor (hopefully) tells you to do your kegels - unfortunately they dont usually delve further as to why, so many women dont ask or even bother.

When the muscles are strong it leads to an easier labor - if those muscles are unable to do the much needed pushing during labor it takes so much longer and also causes tearing or episiotomy (when the doctor has to cut you to let the baby out).

After childbirth (and even some physical sports), these muscles are stretched out and weakened. They will not fix themselves on their own - you must work them out to notice a difference. It is possible to even work them better than they were before pregnancy with hard work and dedication.

When you have a hysterectomy it is extremely important to work these muscles. Vaginal prolapse is common afterwards because your organs will move to fill the space where your uterus once was. This can be avoided by working your kegels for months before and afterwards (forever!) to strengthen this muscle group. 

On the side of pleasure - The stronger this muscle group is and the more you are able to clench, the more you will be able to feel your orgasms. Many women just aren't able to have those mind blowing orgasms that they hear about from their friends or books, their orgasms are mediocre at best - their muscles are just too weak. Even if you think your orgasms are strong - after a few months of kegels you will be amazed at the difference! 

Yes, they can be even stronger and more pleasurable for you and your partner!!

Building the pelvic muscles allow more blood flow to the vagina and clitoris which in turn increases sensitivity.

If you just aren't enjoying sex as much as you could be, working this group of muscles will help.

Some women are unable to squirt, even after trying the techniques and methods in the classes I hold (G Spot 101). You will not be able to do it if your muscles just aren't strong enough. Work them out and you may just be surprised at what you can achieve!

Depending on what type of kegel exerciser you choose, you can definitely use them as a sex toy as well!

We will start with the Luna Beads by Lelo.

As you can see, the Luna beads actually come with two sets of beads and a non-porous, medical grade strap to hold the two together and provide a pull cord for easy retrieval.

The pink set is a little bit lighter than the blue set (by 10 grams/ball) giving you a good gradual weight system to go with. Start with the two pink balls, work up to one of each, then finally both of the pink beads on the tether.

The Luna beads are duo-tone - which means they are hollow with a small silicone bead inside that bounces around as you move. Duo tone balls are quite pleasurable, especially when you go for a jog or to the gym! You can feel them bouncing around in the vagina and they stimulate the G Spot as well.

Luna beads are on the high end and are great for beginners and the experienced alike.

The great thing about the Luna Beads is that while you have them in (all day if you like!), the extra weight is automatically working out those muscles, they are clenching on their own by trying to keep them inside. 

You literally can put them in and just go about your day - working on your kegels the entire time!

Next is my favorite....

The classic "Ben Wa" Balls.

Ben Wa balls come in many different brands and packaging but for the most part they are the same. I suggest against any painted or colored balls, you dont want anything chipping off inside when the coating disintagrates over time - just stick to any plain, stainless steel brands.

These balls are very heavy, solid steel. A lot of women are wary about them because they worry that they wont be able to remove them. The reality is though - your vagina is a dead end! Your cervix is closed and there is nowhere for them to go. They are so heavy in fact, that they aren't going to float up in there anyways - they will just stay right at the bottom and these are much more of a work out because you have to try to keep them in! I will give you a trick about getting anything out of your vagina - When you are laying down or standing up, you are long inside. As soon as you squat down, your vagina literally condenses - you can even feel your cervix (the end) if you stick your fingers in there while squatting. You then can bear down, giving a small push and fish it out with your finger no problemo! No need to panic, easy peasy.

With this type of kegel exerciser, more than half of all women will put them in and they will fall right back out. If this is the case for you, start with one of the balls only. If that one still falls out then start while sitting. You can put it in while watching a movie or online. Once you are confident then start using the one while walking around and just going about your day. Over time. depending on your muscle tone - work your way up to both of the balls and finally wear them out everywhere. 

NEVER leave the house with them in until you are confident that you can hold them in while sneezing!!!

Trust me - I've heard many embarrassing Ben Wa stories from women that have jumped the gun being over confident because they havent given birth naturally. Just because you have never given birth naturally does not mean you have strong kegel muscles!

I like to warm them up first under running water. Something super fun you can do with this type of kegel exerciser - Have sex or use your vibrator with them in!! It is SO pleasurable for both partners! You can feel them rolling around inside, often really stimulating the g spot and he can feel them rolling around too. Another fun tip - pop them in to the freezer for a lil' icy play with no worry of melting!

If you do decide to get a pair of kegel balls connected with a string - do be sure the string is silicone coated.

There are many cheap kegel balls out there that are meant for one time use only. If the string isnt coated then it is a health risk, as you cannot properly wash them. Bacteria will get trapped and multiply in the string fibers - yuck!

It's nice that you can leave these smaller balls in and forget it though, working those muscles for half of the day.              

The Magic Banana Kegel exerciser....

                                                                                                                                                                The Magic Banana is a kegel exerciser that you would use similarly to the Thigh Master. 

You insert the looped end in to the vagina and squeeze it together repeatedly, working those PC muscle groups. Be sure when inserted that the loop end that slightly points upward is inserted facing the front of your body (facing the G Spot). Not only is this a kegel exerciser but you can use it to give great G Spot orgasms as well, providing you dont need vibration to do so. 

The Magic Banana has a 10 year warranty, no mechanical parts to worry about and is made up of smooth, non toxic, FDA approved tubing. Inside the tubing is a specially designed resistance cord which offers core support to the Magic Banana, ensuring maximum benifit providing just the right amount of resistance for those muscle groups.

The Magic Banana is great and does the job well, however I personally would rather use something like the ben wa balls that I can use all day and people have no idea - rather than having something hanging out of my vagina and only able to use it as I hide away in privacy - but to each their own!

Another popular kegel exerciser:

Dr. Laura Berman has designed a host of medically designed & tested adult toys and sexual aides, including the "Isis" Beginner Pelvic Exerciser. This is a very effective tool for working the kegels but once again it is one of those units that hangs out and you can only do at home, in private. It can be added to foreplay though and used as a dildo as well. 

How it works, is you add a small amount of water based lubricant and slide one side in to the vagina. Make sure you start laying down, gravity will help you out better that way when you are just starting to work on those muscles. Basically, you are just trying to grip and keep it inside without letting it fall out. It is smooth and a little bit weighty but this is the beginners version, so it isn't too heavy. Once you are confident in holding the Isis in while lying down, you can go to the next step - standing. Gravity is trying to pull it down and out but you are trying to grip it with your PC muscles, keeping it inside.

Dr. Laura Berman also has an advanced version:

Juno. Juno is used similarly to Isis, only Juno is weighted and much heavier. When beginning with the Juno exerciser you want to start with the biggest end inside. Start laying down as I mentioned above and work your way laying down trying to hold the smallest side in the vagina with the rest of the weight on the outside. Once you are eventually able to stand with the smallest end inside the vagina and able to hold all the heavy weight of this advanced toy then you should be proud - those would be some strong PC muscles!  ANYONE can achieve this! It just takes daily work, discipline and motivation. If your PC muscles were that strong do you have any idea how much more pleasurable your orgasms would be? 

Before I go I just wanted to say how utterly dissapointed I am that doctors

dont explain the importance of keeping the PC muscles strong. 

I'm also disappointed that the exercisers above are not available in all pharmacies either.

Because of this I think there is a stigma attached to it. So many people think that since you 

can only get them in an "adult" store, they must only be for pleasure, I have even been asked,

"aren't those just for hookers? since they get so loose?"

That is just sad and unfortunately ignorant. 

It is important for ALL women, especially those that have given birth vaginally,

play vigorous sports and anyone over the age of 30 to keep those muscles strong.

I can tell you that I most definitely wont be someone having to buy depends when I'm older!

I hope you wont either - work out those muscles ladies - Trust me,

you will thank yourself for it in the future and so will your partner!

Happy Kegelling!