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Here is some information about penis PC exercises for men. We also have other articles about erotics and herbal medicine. A complete list of all articles is given here.

Exercises for men to strengthen their intimate muscles

Men as well as women can benefit from doing pelvic muscle exercises. The sexual benefits of the exercises are: Better erection capacity, stronger ejaculations, stronger feelings and deeper and higher erotic ecstacy.

The exercises also can help against practical problems with urination and the rectal functions. Such exercises also improve the prostatic health, and may even contribute to saving life by lessening the chance for prostatic cancer.


A. About the muscles in the pelvic floor.

There is a muscle group called the levator ani muscles. These extend at both sides form the pubic bone in fromt to the tailbone and the lower part of the sacral bone at the backside. This muscle group keeps the pelvic organs elevated and at the right place. These muscles are active during all functions of the pelvic region, like urination, bowel movement, ejaculation and childbirth.

The PC muscle or pubococcygeal muscle is the innermost of these, extending to the front area of the pelvic bone to the lowest tip of the tail bone. It sorrounds the anus and the genital organs between the loegs.

More in front there is another musle group extending from the genital area between the legs to the sides of the pubic bone, of which the perineal muscle is the greatest, which forms a sheet just under the front part of the levator ani. One of these muscles, the bulbospongiosus muscle,lies around the part of the penile structure and urehra hidden between the legs of the man. Also these muscles play a great roloe during orgasm and ejaculation and help to hold the genitals at the right place.


B. PC exercises

The type of exercises described here are called PC exercises, because they are performed using the pubucoccygeus muscle situated around the male urethra and the prostate area of a man. This is the muscle that is pumping the ejaculation.

These exercises are also called Kegels exercises, because they were developed by the gynecologist Arnold Kegel, M.D.

Women have been practicing these moves for years to intensify their orgasms, to help against urinary ailments and to increase their partners' stimulation. However, the pelvic area of men is traditionally an ignored field, and this causes men to continously experience functional sexual and urinary problems that can easily be alleviated or cured.

Doing PC exercises will greatly anhance your erection power. Continual practice will ensure you a rock hard erection, any time you desire, as well as giving you the ability to actually hold back your orgasm as long as you desire simply by flexing your PC muscle.

Here are some variations of the PC exercises:

1. Learn to find the pubococcygeal muscle by doing a PC exercise while you are urinating: This combination is practical for a man who wants to learn how to locate the PC muscle. Some time when you have the urge to urinate, sit on the toilet with your legs spread, start to urinate, then try to stop the flow. (The PC muscle is the one you squeeze to do this.) After restarting the flow, you can can squeese to stop the flow once again. It is important that you relax completely after squeesing so that the urin start to flow fully again before squeesing once again. You should first try holding the contraction for several seconds three or four times. Over the next few weeks, you can gradually increase the time of the contraction until you hold it for 10 to 15 seconds.

It may take several attempts to actually isolate the PC muscle--the buttocks muscles have a tendency to kick in if the legs aren't kept wide. When a man has familiarized himself with the sensation of contracting the PC muscle, he's ready to practice holding the contractions.

2. PC clamps: Squeese and release your PC muscle 8- 15 times. Be sure you relax the PC muscle completely between each squeese. Then pauce for 15 seconds, then squeese again 8-15 times. If you want, you can do it a third time.

3. Long squeeze: Hold PC muscle clamped tight for a count of twenty, or as long as you can. Then pauce to rest, and then repeat.

4. PC flutter: Tighten the PC muscle as slowly as you possibly can. At some point it will "flutter," and you'll feel energy sparkling up your spine. Concentrate on deep, slow breathing while you do this. This is great for restoring energy when you're running down!

5. Kegel hold during intercourse: After a few months of diligent practice, a man should be ready to try using the Kegel hold during intercourse to delay ejaculation. But first he must familiarize himself with the sensation known as ejaculatory inevitability, the point when ejaculation will come authomatically. He will feel an uncontrollable urge to ejaculate as his prostate gland and seminal vesicles contract. Once a man has developed an awareness of this sensation, he can then learn to produce a PC contraction before he reaches that point of no return. You can also practice this technique on your own while masturbating.


C. Exercising the other muscles a man has in his intimate region

To be maximally fit in his intimate region, a man should also exercise the muscles in front of, around and behind his rectal opening, and the muscles lying deeper in his rectal area.

You can do the following exercise when sitting on a chair with your leg together and your knees in a 90 degree angle. You can also lie on a carpet on the floor with steight legs held together.

Begin this way: Relax all part of your body. Totally empty your lungs for air. Then breath in again. When your lungs now are filled with air, you can begin the exercise. Do the following 6-10 times.

- Breath out totally. When you empty your lungs, contract all the muscles in the area before, around and behind your anus in such a way that your anus is lifted inwards as long as possible, making your intimate cleft as deep as possible.

- Fill your your lungs completely with air again. At the same time totally relax your intimate muscles again.

Finish by breathing in relaxing your intimate muscles, and then breathing out again still relaxing your intimate muscles and all your other muscles.

If it is difficult to do such an exercise where your breathing apparatus is involved together with your intimate muscles, you can do the exercise in a simpler manner:

Lie on the carpet with your legs streight out and relax completely. Then perform this 6-10 times:

- Contract all the muscles in the area before, around and behind your anus, so that your rectal opening is pulled up as long as possible in the direction of your stomach.

- Relax your intimate muscles again completely.

After the series, relax all the muscles in your intimate area again.


D. How often and how much

You should do a session at least every second day. In each session you should do at least 2 of the PC exercises and the anal lifting exercise. Do each exercise 2 or 3 times. When you get used to the exercises, you can increase the number of contractions and the number of times you do the exercises.

If you over-do the exercises, you can get sore in your muscles. Then take it more easy some days.


E. Reported clinical results of pelvic exercises for men

In his book "The New Male Sexuality (Bantam Books, 1992), psychologist Bernie Zilbergeld, Ph.D., claims that many of his male patients who practiced pelvic-muscle contractions over time reported increased sexual sensation and more intense orgasms. During 20 years, William Hartman, Ph.D., and Marilyn Fithian, Ph.D., co-directors of the Center for Marital and Sexual Studies in Long Beach, California, have prescribed Kegel exercises to more than 1,300 male patients who were troubled by erection problems. Most of the men who did the exercises as prescribed reported firmer erections than before.

What's more, nearly 200 of Dr. Hartman and Dr. Fithian's male patients who practiced Kegels learned to delay ejaculation, enabling them to prolong sex to their own and their partner's satisfaction. And most surprising, 10 percent of these men were eventually able to have multiple orgasms--that is, two or more climaxes during a single act of intercourse before ejaculating. (Orgasm and ejaculation don't always occur simultaneously in men.)

With so many sexual benefits, Kegels are the perfect "exercises" for men as well as women to master. Besides helping to create the physical conditions that enhance lovemaking, the exercises can spice up sex in another way as well. "Partners can take turns tightening their pelvic muscles during intercourse," explains Dr. Hartman. "Each will feel the other's muscle contractions, which adds to the excitement."