When learning how to kegel, you may find yourself falling through a few common trap doors.
Pitfall 1: Improperly Kegeling
In Dr. Peter Scardino’s Prostate Book, Scardino says one in four to five men do kegel exercises improperly; and when they are done improperly, they aren’t effective. “It is important that your stomach, upper thighs, and buttocks, are all completely relaxed when kegeling. They should not be moving,” says Dr. Barbara Keesling in How to Make Love All Night.
For this reason, you’ll want to learn how to kegel while you’re sitting down. Moving and using your other muscles, especially your legs, makes it hard to isolate and strengthen your pelvic floor muscles. Also, for the first few days, place two fingers on your perineum while you kegel. Touching your perineum while kegeling will allow you to feel your pelvic floor muscles in action and recognize when you are doing the kegel effectively.
If after a week you are still unable to isolate your pelvic floor muscles effectively, try doing what Dr. Keesling suggests: “exhaust the other muscles first so they don’t interfere with your new exercise regimen.” For example, if you’re constantly tensing your abs while kegeling, do a few sit ups beforehand.
Pitfall 2: Over-training
Like any other exercise, over-training applies to the kegel too. In fact, you’ll want take extra precaution in gradually working your way up with kegels, as you’re exercising skeletal muscles. Over-trained pelvic floor muscles can lead to temporary erectile dysfunction and temporary premature ejaculation—neither of which is fun. So start out light and get adequate rest. As time goes on, you can eventually move up to kegeling five or more minutes a day.
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Too Much Kegeling
Here’s what one man said about his initial problems with kegeling: “I use to kegel 20 minutes a day, every day. I did this for at least three months and finally gave up when I didn’t notice any difference. I kept thinking that these guys are nuts; this kegel stuff doesn’t work! Finally, a few months ago, I learned that it’s best to give my “kegel muscles” a break every day or so. Ever since, I’ve been kegeling only three times a week (Sunday, Tuesday, and Friday) with great results. Now I know that these muscles are like your biceps—they need rest!”
Pitfall 3: Too Much Sensitivity
The kegel is famous for increasing penile sensitivity, which is great for sexual pleasure. The increased sensitivity, however, occasionally causes a temporary side effect: It’s too sensitive for some men and this can lead to temporary premature ejaculation. If this occurs, your penis should adapt to the sensitivity within a few weeks.
If you are unconsciously kegeling during sex, premature ejaculation can also occur.