Kegel exercises for men help improve PC muscle tone, which is automatically quite low. If you use kegels then you can reach a point where your muscles are stronger and therefore avoid urinary incontinence problems and also last much longer in bed.
But how to do a Kegel training? Implying? What types of exercises are there? How do you start? How long should you do Kegel exercises?
But first: isolate the muscle
It is very important that you know how to do Kegel exercises correctly. Kegel exercises vary only in the timing and duration of the application. The muscle worked is always the same: the PC muscle.
You can isolate this by going to the bathroom and stopping the flow of urine halfway. Notice how his testicles move slightly. Note that this muscle is different from your sphincter.
How long will it take?
All men start out with a PC muscle that can only stop the flow of urine and is rarely broken down. To work this muscle to the extent that you have more control and can even stop an ejaculation, you should do daily exercises for about 4 to 6 weeks.
Exercise #1 – Regular Training
A regular Kegel workout will involve a sequence of ten repetitions. Each one is applied and released immediately afterward and the entire set takes around 15-20 seconds total.
Exercise #2: Long, Slow Hold
Therefore, this exercise usually starts from the second week. You still do the regular exercise, but you also do a set where each rep is held for a couple of seconds before releasing. This time it will take about 30 seconds to complete the series.
By holding the muscle for a short period of time, you are giving it a much more vigorous workout that will build muscle strength quickly.
Exercise #3 – Rapid Fire
This exercise can only be done when you have built enough strength in your PC muscle and is typically only seen from week 3 onwards.
In one of these sets, you quickly tense the muscle and then quickly release it so you can start your next rep as soon as possible. The entire sequence lasts a mere ten seconds, if that’s the case.