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01/11/2019

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How to Do Kegel Exercises to Last Longer in Bed Male Hack

When Kegel exercises come into a conversation, most men either (a) have no idea what's going on because they've never heard of such a thing or (b) think of their wives or lovers who participate in this practice to keep their vaginal and bladder walls strong. For most people, the idea of Kegel exercises translates into one thing: better sex. 

As a man, you can reap the benefits of Kegel exercises in a few different ways. Of course, if your woman is practicing the amazing art of strengthening unseen muscles, that benefit speaks for itself. But, there are also plenty of ways in which your own body can benefit by empowering muscles your personal trainer wouldn't dare to explore (or so we hope!)

Ready to last longer in bed and get reacquainted with one of your favorite ways to get your heart rate up? Put these pre-game prep exercises on the list right away!

What Are Kegel Exercises?

Obviously, anything that can enhance your sex life is intriguing and worth trying (in most cases), but if you don't know what we're talking about, the rest of this article won't have much meaning.

So, let's back up a little.

Kegel exercises are performed by isolating specific muscles on the pelvic floor. Those are the muscles that support your bladder and bowels. They're also the muscles responsible for helping you experience a positive "O" every time you slide between the sheets. Think about the area around your groin; the body parts in that area all have pretty special jobs to do when you find yourself in a favorable situation with someone else (or yourself). In order to realize an optimal sexual encounter, you want to be sure erections, orgasms, and ejaculations are on the horizon. If any of these elements is missing, a fun frolic will quickly turn into a failed attempt.

This is when a strong pelvic floor comes into play. By strengthening the muscles responsible for ensuring these activities go off without a hitch, you're less likely to find yourself in uncomfortable, underperforming situations. On the other side of the fence, Kegel exercises can help avoid situations of over-performance. 

In other words, whether you can't get it up at all—or you lose your load as soon as the mere thought of another naked body enters your brain—stronger pelvic floor muscles will help steer you toward more enjoyable sexual situations.

how to do Kegel exercises to last longer in bed

Where Exactly Are the Muscles Affected by Kegel Exercises?

Let's put it this way: if you're able to stop your pee midstream, you've got some strong pelvic floor muscles. Those are the guys you're looking to strengthen. Granted, it's not healthy to stop peeing in the middle of the process, but that's the easiest way to explain which muscles we're talking about. 

You don't want to clench your butt, legs, or abdomen. Instead, you're trying to strengthen muscles you've probably never given much thought to. They're deep inside your body and generally just do their own thing. But, when you put your mind to it, you can locate these hidden gems and bolster your between-the-sheets adventures.

How Can Men Do Kegel Exercises?

Start by squeezing those last few drips of urine out after you pee. This is the perfect way to get familiar with the muscles in your pelvic floor while ensuring you're not leaving any gross residue behind after you're finished. 

Once you know how to get to the muscles in question, you can do Kegel exercises anytime, anywhere. A lot of men find it easiest to exercise these muscles when they're laying down, at least until they get familiar with the feeling. In the beginning, try strengthening this region when you're laying in bed—just before you go to bed and as soon as you wake up. This twice-a-day regimen will help you warm up to this area you'd otherwise not give any consideration to.

  • Focus. Because these aren't the type of muscles you'll work out when you're on a bench press, you need to teach your mind to focus on the task at hand before you get started. It's almost like get-ready-for-good-sex meditation; focus your mind and energy on the part of the body you want to enhance, and work hard to maintain that focus throughout your exercises.
  • Breathe. It can be easy to accidentally hold your breath without even realizing it, but it's important to keep the breath flowing. Holding your breath doesn't do anything for your pelvic floor muscles, and it can detract from your concentration and focus. Not breathing properly is a lose-lose in this process.
  • Tighten & Hold. Tighten your muscles, hold the contraction for three seconds, then release and relax for three seconds. Repeat these steps a few times in a row, ideally working yourself up to about ten reps each, three times a day.

When you're comfortable doing Kegel exercises laying down, integrate them into other parts of your day. Try doing them while you're brushing your teeth or doing laundry. If you're sitting at your desk for an extended period of time, Kegels are a discreet way to get parts of your body moving.

Add Kegel exercises to your life anytime you experience a situation that puts pressure on your abdomen—think coughing, sneezing, laughing, or lifting heavy objects. Once you train your mind to put your pelvic floor muscles first, these exercises will become second nature, and your favorite past time will become even more enjoyable.

couple's legs in bed

What if You're Having Trouble Finding Your Pelvic Floor Muscles?

Don't be afraid or ashamed to talk to ask your doctor for help. Your doctor should be able to give you valuable feedback that can help you facilitate your new exercise routine properly and efficiently. In some cases, biofeedback training is an option for people who have trouble locating these muscles on their own. With biofeedback training, a small probe would be placed into your rectum. This tool measures your pelvic floor activity and displays the results on a monitor so you and your doctor can discuss any issues and potential solutions. Usually, biofeedback training is only used in concerns of fecal incontinence issues, but that's not to say your doctor may not find it useful if you're experiencing sexual issues, instead.

Of course, it's always important to talk to your doctor if you're experiencing sexual health issues that cause you concern. If you're a young and otherwise healthy male, erectile dysfunction may be the sign of more serious issues your healthcare provider should be aware of. Premature —ejaculation—while not typically a cause for concern as far as physical health—can cause serious embarrassment, which can damage your self-esteem. It may also be a symptom of psychological issues, which a mental health professional may be able to explore and help you find solutions.

How Do You Know Your Kegel Exercises are Working?

The short answer is, you should just know. It probably won't happen overnight (but you can certainly consider yourself ultra lucky if it does). You may need to have a little patience, but—like anything else in life—if you stick with it and do your due diligence where your down-under area is concerned, you should soon be able to reap the benefits of longer-lasting sex sessions. Get ready to surprise your current partner with rendezvous that'll make her friends jealous, or saddle up for a single-night escapade with a lucky stranger. We're not here to judge. We're just here to give you the tools you need to enjoy some of the finer things in life.

Have you ever tried doing Kegel exercises? We'd love to hear your thoughts! Was it a positive experience from which you reaped great rewards, or was it something you wouldn't recommend? In either case, if you're up for sharing your stories, we'd love to hear them in the comments section below!

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