All this talk of pelvic floor muscles might have your head spinning more than The Beatles’ All You Need is Love disc in the late 60s. But kegeling is about as easy as it gets. The hardest part is locating the right muscles. But as long as you have a place to use the bathroom, whether it is the urinal at work, your backyard, or even your ex-girlfriend’s kitchen sink, you’ll be counting kegels in no time.
Finding Your Pelvic Floor Muscles
1. Go to the restroom and urinate.
2. Stop urinating mid-flow. The muscles used to clamp off your urine are your pelvic floor muscles. You should feel the muscles contract every time you stop urinating. If you didn’t feel it, try stopping again. This time, place two fingers on your perineum—the area between your testicles and anus—while stopping. You should be able to feel your muscles contracting with your fingers.
3. Once you locate the muscles, contract them when you aren’t urinating. Each contraction is a kegel.
Kegel Exercise 1: The Kegel Start/Stop
The method used to find your pelvic floor muscles, stopping your urine mid-flow, is actually an exercise in itself. From this point on, every time you go to the restroom, stop mid-flow for several seconds, and then restart. Do this at least three times. Don’t be shy though; if you have the time (and the urine) to start/stop six, seven, and even eight times in one session, go for it. This exercise is not only useful for building stronger pelvic floor muscles, but it’s also useful for continually reminding yourself where your pelvic floor muscles are.
The kegel start/stop is the only exercise in this book that you should do every single day, as it’s rarely ever intense enough to cause over-training Doing this exercise every day has similar improvements on your penis health as walking every day does on your physical health.
Kill Driving Time
Several men Kegel while driving. One penis exerciser timed his kegels with the stop lights: he would Kegel when the light turned green, and hold the contraction until he hit the next red light.
Exercising Your Pelvic Floor Muscles
Along with doing the kegel start/stop every time you use the restroom, you will exclusively exercise your pelvic floor muscles three to four times a week. In the beginning, try to get at least one day of rest between each kegel workout. Similar to your other muscles, your pelvic floor muscles become stronger during rest, not during exercise.
During your first week, you will spend only one minute on kegels per each workout. As the weeks goes on, you will increase this to five minutes or more. It won’t be hard to find a few minutes of time, as it’s easy to multitask while kegeling. You can kegel while watching television, while driving, while washing dishes, while browsing the web, and even while you’re at work. Anywhere, anytime. Sitting in a dull meeting? Go for it. No one will ever know.
The next two exercises are good for kegel beginners. After the first five weeks, you can add advanced kegel exercises (found in Appendix C).
Kegel Exercise 2: The Kegel
This exercise is a simple contraction of your pelvic floor muscles. You can do this exercise fully clothed or naked.
The exercise:
Contract your pelvic floor muscles for one to two seconds, then release. Each contraction is one kegel repetition.
It’s That Easy!
Doing just one minute of regular kegels and the kegel start/stop every time you use the restroom is often all it takes to dramatically boost your hardness and penis health.
Kegel Exercise 3: The Kegel Slam
Whenever you’re ready, try this next exercise, the kegel slam. Men with strong pelvic floor muscles will be able to do this exercise within a few days of doing regular kegels. Men with weak pelvic floor muscles will need a month or more of strengthening the muscles for this exercise.
The exercise:
Over five seconds time, slowly contract your pelvic floor muscles as tight as possible. Subsequently hold the tight contraction for another five seconds. Then take another five seconds to slowly release the contraction. All three steps (the slow contraction, the hold, and the release) should take roughly fifteen seconds to complete.
Kegel Assignment
Ø Locate your pelvic floor muscles by stopping your urine mid-flow.
Ø From this point on, do the kegel start/stop at least three times every time you use the restroom.
Ø Do 3 sets of 20 kegels (for a total of 60 kegels). This is equivalent to roughly 1 to 2 minutes of kegeling. If you find it easier, break this up throughout the day. For example, you can do twenty kegels in the morning, twenty in the afternoon, and twenty in the evening.
Reverse Kegels
As the name implies, a reverse kegel is the opposite of a kegel. The goal is to stretch the pelvic floor muscles, pushing down on the PC and BC muscles. Reverse kegels are an important part of ensuring you have a balanced pelvic floor. Performing kegels can often result in overtraining. With a balanced pelvic floor, you will have better control of your erections, and a reverse kegel can be performed during sex to bring you back from the PONR. Learn more about reverse kegels and prevention of premature ejaculation, on page 198.
As with performing a kegel, the first step is to recognize your pelvic floor muscles. One of the easiest ways to accomplish this is by stopping your urine midstream. Those are your PC and BC muscles you're using to stop the urine. For the reverse kegel, however, the movement you want is the relaxing of this muscle when you let the urine flow. It is a pushing down of the pelvic floor some compare to the motion of farting.
Perform a daily routine of both repetitive short pushes of the muscles and holding the push for up to 30 seconds. Be sure to exhale while performing the reverse kegel, to create a force against your push. Like kegels, reverse kegels can be performed any time of day, anywhere. Performing light reverse kegels throughout your day will help restore your pelvic floor balance.