Man Last Longer

Kegels exercise for men help you zero in on and strengthen muscles below the bladder that help control urination. Kegel exercise for men can also help a man have more last longer intense orgasms, prevent premature ejaculation and improve erections.

Kegels exercise for men are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Here’s how:

*  Halfway through urination, try to stop or slow down the flow of urine.
*  Don’t tense the muscles in your buttocks, legs, or abdomen, and don’t hold your breath.
*  When you can slow or stop the flow of urine, you’ve successfully located these muscles.

Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. It’s important not to contract other muscles.

Now, on to the daily Kegel exercises for men.

Note:  These exercises are done hands-free. You do not “squeeze” anything with your hands as they are all done with your PC muscles.

Kegels exercise for men session 1

Exercise A
Sets: 3
Quickly clench and release repeatedly for 10 seconds.

Take a 10-second break between sets.

Exercise B
Sets: 10
Clench and release repeatedly for 5 seconds.

Take a 5-second break between sets.

Exercise C
Sets: 3
Tighten and hold your PC muscle for 30 seconds.

Take a 30 second break between sets.

That’s it for today, but repeat these Kegel exercises for men daily for one week.

Kegels exercise for men session 2

Exercise A
Sets: 10
Clench and hold your PC muscle for 5 seconds.

Release and repeat.

Exercise B
Sets: 3
Quickly clench and release your PC muscle 10 times.

Exercise C
Sets: 3
Clench and release your PC muscle alternatively in long and short bursts for counts of 10.

Exercise D
Sets: 1
Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

You can do the session 2 Kegels exercise for men for a week; however, feel free to progress if you feel you are strong enough. Remember that these are strengthening exercises, so start off slowly and build up, just like you would with any other muscle.

Kegels exercise for men session 3

Exercise A
Sets: 30 (work your way up to more than 100)
Clench and release your PC muscle over and over again.

Exercise B
Sets: 5
Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle).

Hold for 20 seconds.

Take a 30-second break between sets.

Kegels exercise for men session 4

Exercise A
Sets: As many as you like.
Clench and release your PC muscle for 2 minutes every day.

Work your way up to doing 20 minutes 3 times a day — you should eventually be able to perform 200 repetitions per session.

You can do Kegels exercise for men anytime, anywhere; there are very few places you can’t practice this. It is not recommended, however, to do these exercises when you are trying to concentrate on something else, as you may find yourself quite distracted. A great place to do them is on the couch in front of the TV or while stuck at traffic lights.

Don’t overdo it. It is often tempting to throw yourself into something head on, especially when it means better sex. However, as with any other muscle you are working out, you need to give it some time to heal between sessions. This means regular rests and not overdoing it. If you follow the exercise schedule as you see fit, you should soon be great — listen to your body. It knows what it’s talking about!

While kegels exercise for men, don’t use any other muscle. It is sometimes difficult to isolate the PC muscles, especially if they are weak. Be aware of what you are doing, and if you feel like you are contracting any other muscles (mainly abdominals and thighs), then you need to relax and start again. Just remember that it might take a few weeks to build up some strength. Keep at it!!

Imagine How Exciting It Is To Know
You’re Going To Last 20 Minutes Or More!

by Irwanlee