PMO and kegel excercise’s

What Are Kegel Exercises? Exploring the Benefits of Kegel Exercises

No doubt you’ve heard the word “kegel.” You’ve also probably been told that you should do your Kegel exercises often, but don’t really know why, or how to do Kegel exercises.Kegel exercises are the contraction and release of the pelvic floor muscles. They can be done in quick pulses, or you can hold the contraction at length before releasing it. Kegel exercises, named after American gynecologist, Arnold Kegel, strengthen the muscles of your pelvic floor—and those muscles support your bladder and your vagina, explains Hilda Hutcherson, M.D., professor of obstetrics and gynecology at Columbia University. Doing Kegels today can keep your vagina and bladder in top shape as you age, but they can also help increase sexual pleasure. “Strong pelvic floor muscles increase orgasms and the intensity of orgasms,” explains Hutcherson. Basically, doing your Kegels is a win-win for now, and in the future.

How it Works?

Kegel exercises work by stimulating muscles in the pelvic region, more specifically the pubococcygeus muscles of the “pelvic floor.” In order to contract these muscles, men must first locate them physiologically. One of the most recommended methods for doing this can be practiced during urination by stopping the flow of urine mid-stream. The motion used to do this is the identical movement men will use during Kegel Exercises. After identifying the target muscle group, men should focus on flexing and relaxing this target group in sets of 10, three times daily. Men should remain tense for five seconds at a time before releasing the tension.

When undertaken on a regular basis, many men will begin seeing and feeling the result of their efforts. That being said, results should not be expected overnight. As with any strength training exercise, the body requires a certain amount of time to rebuild* muscle in areas where exercise has occurred. You can supplement this process by eating a protein-rich diet and maintaining a disciplined exercise schedule.

Benefits: Improved* Stamina

Studies have shown that kegel exercises can greatly increase* a man’s stamina during sex, significantly reducing* the likelihood of premature ejaculation and allowing men to engage in intimate physical scenarios for extended period of times. The benefits are both physical and psychological, as premature ejaculation as also often been associated with a fear of sexual inadequacy. By diminishing* the likelihood of this potentially embarrassing event, men can approach future intimate situations with a degree of confidence and security they have not known previously.

Identifying the PC muscle

Pee, Stop, Repeat. Sit on the toilet and let a small amount of urine out before stopping the flow. Repeat. Doing this contracts your muscles, and it’s a great way to identify where the muscles are. “The muscles that you use to stop the flow of urine are the muscles you want to squeeze when you don’t have a full bladder.

Important Benefits

Kegel exercises have been shown to provide a number of health benefits, many of which are related to issues outside of sexual intercourse. One of the most significant health benefits for men is the reduced* likelihood of urinary incontinence with age. Ensuring* that these muscles remain active and developed throughout life will reduce* the effects of muscular degeneration that are unavoidable with age. Additionally, routine Kegel exercises will help a man develop his PC muscle, which controls the strength of muscle contractions during orgasm and also help reduce* the onset of incontinence in older men.

Another benefit is that it will be easier to retain your semen during wet dreams, it is a common problem which some people undergo whilst on the nofap journey, excessive wet dreams due to a past history of excessive masturbation, some people have reported experiencing a wet dream almost every day which can leave you feeling fatigued and having no energy, doing kegels regularly will prevent wet dreams.


The advantages of Kegel exercises lie primarily in the relatively simple methods through which they can be undertaken. Unlike conventional muscle-building exercise, men can strength their PC muscles and take full advantage of the numerous health and sexual performance benefits of these muscle contractions without leaving their home or bedroom. Kegel exercises can be completed in a relatively short amount of time and also allow for completely privacy. For men who do not wish to share their progress or exercise plan with their partner, they can do so easily when undertaking Kegel Exercises.

Although the majority of younger men do not need Kegel exercises to remain in good physical health, these strength-training exercises become increasingly valuable with age. As with any form of exercise, however, men should always pay close attention to their body, ensuring* that they do not damage or overly fatigue their muscles. If any unexpected pains arise, men should consult with their doctor immediately.






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