Premature Ejaculation Help Guys will do almost anything to avoid talking about their premature ejaculation problems and will usually spend time searching the internet for that magical solution.
Unfortunately, on their own, standard Kegels wont prevent premature ejaculation , but with a few tweaks and combined with other types of premature ejaculation training they can be effective and an important part of your exercise plan to last longer. Used mostly by women Kegels exercises also known as pelvic floor exercises consist of contracting and releasing the muscles of the pelvic floor pubococcygeus muscles.
These are the group of muscles at the base of your pelvic area and are responsible for urinary control starting and stopping the flow of urine and sexual function. The exercises are named after Arnold Kegel who was a US gynecologist borne in In he published a report claiming that women who completed Kegels exercises were able to achieve orgasm more easily. More recently men have started using this exercise to treat some urinary and ejaculatory based ailments.
Despite being touted a lot online in amateur articles and so called penis training forums standard kegels are highly unlikely to help you last longer in bed on there own. By making some adjustments to standard kegaels exercises it is possible to use them as part of an effective premature ejaculation training treatment.
I call these control kegels and discuss them below. You see kegels are really good at strengthening the pelvic floor muscles.
This can be helpful for older men or women after child birth, but for younger men who experience premature ejaculation the strength of these muscles is not a problem. While these muscles, specifically the pubococcygeus muscles are directly responsible for triggering your orgasm and ejaculation, building strength in this region is not necessary. The real key is to build control. Its the involuntary contraction of this muscle that causes you to ejaculate so the last thing you want to do is practice contracting it without increasing your control.
This is why much of the online advice about kegels exercises for premature ejaculation should be avoided, as it is likely to make your hair trigger worse, not better. Why do so many online guides recommend kegels for premature ejaculation? After seeing the poor results my clients had with standard kegels I was curious about this too. I looked a little deeper into it and what I found was quite interesting.
They have even kept many of the original content and exercises, one of which were kegels. What are kegels exercises good for? Despite my warnings about kegels they can be useful as a light training method to get yourself antiquated with you PC muscle.
They can also be beneficial as an exercise once you have already cured your premature ejaculation and would like to advance to multiple orgasms. In fact I give a tweaked version of them to guys once they have completed the Ejaculation freedom course. This is just a guide to get you started. Do not do heavy or sustained sets of standard kegels if you suffer from premature ejaculation.
An easy way to do this is to stop the flow while urinating. Notice the exact muscles you are contracting to do this. These are your pelvic floor muscles and they are the muscles you contract when doing kegels. Once you have located your PC muscle doing a kegel is relatively simple. How to do Kegels exercises Contract your PC muscle Release Repeat You can hold for different amounts of time and use various amounts of force but do not over flex and do not over do repetitions.
These basic kegels will not help you last longer in bed on their own as they are only focused of strengthening. What you should be aiming for is to increase your control of this muscle and as we will see. The PC muscle is actually one of the most difficult muscles in the human body to relax but it can be done with targeted training. This concept can confuse many guys. They think that strengthening a muscle will automatically make it perform better. Think of sports that require a high level of control, such as tennis, a basketball sharp shooter or a baseball pitcher.
Another good illustration of the difference is to imagine yourself starting to urinate. To get started you actually have to relax the PC muscle. You may remember occasions when you were nervous perhaps people were watching you and had to really concentrate to get the flow of urine going Sometimes called stage fright.
Just pushing away as hard as you can wont help you. You need to isolate that specific mussel and relax it. So now lets look at how you can do that. What About Reverse kegels? Now where getting somewhere. Reverse kegels are sometimes suggested instead of or in addition to standard kegels and as the name suggests they are basically kegels completed in the opposite order.
While standard kegels are the equivalent pumping away with a dumbbell, reverse kegels do bring an element of focused control. Unlike standard kegels, reverse kegels will never make you premature ejaculation worse. See the section below for the far superior Control Kegels which I developed for my clients and which I teach as part of the Ejaculation Freedom course How To Do Reverse Kegels Exercises While urinating gently force your pee out a little harder.
Notice the muscle you use to this and mentally focus on isolating it. While sitting down try to gently stimulate this muscle by making a similar type of muscle movement as you would when doing a number to or passing gas.
As you stimulate this muscle by pushing out and then releasing notice that your stomach muscles will tense and you stomach will push out.
Breath deeply using your diaphragm as you continue the exercises focusing on pushing down through your core muscles. Limitations of Reverse Kegels Above is the traditional method of executing reverse kegels and there is one big problem with them.
The movements originate in the core abdominal muscles. And this requires the tensing of these muscles. Now for most activities, generating power from these core muscles is the way to go. And once it gets there, your chances of remaining in control will plummet.
Yet, I knew how important this muscle was and was convinced there was a way to train it effectively. This is how I developed what I call Control Kegels.
A completely new form of kegels exercise that have been remarkably effective for my clients and guys who have completed the Ejaculation Freedom course Online.
Control Kegels are all about increasing your ability to isolate your PC muscle and purposefully release tension from it. The is some focused flexing of this muscle involved but the real focus is practicing your ability to release tension and de-flex this muscle.
As I said, this is one of the hardest muscles to control in your body but by repeating the control kegels exercise you will build up muscle memory and will soon be able to do it on call. While traditional kegels are just mindless flexing, my clients find that Control Kegels is as mentally tiring as it is physically. This is because the focuses is on teaching your brain to be able to isolate and relax this muscle on call.
How To Do Control Kegels To do controlled kegels properly you need to first prepare by learning some breathing and visualization methods along with some abdominal muscle control exercises.
I know what you may have read online about kegals being a magical cure for premature ejaculation. But the truth is, unless you combine them with some more powerful techniques and training exercises your chances of lasting longer in bed are next to nothing. Its like a tennis player constantly practicing their drop shot and nothing else.
Adding Control Kegels To You Ejaculatory Training Program Over at my free guide on lasting longer in bed I list number of other areas that you can work on to improve your ejaculatory control. Your best bet a completely stopping premature ejaculation is to attack it on every front.