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The Kegel exercise is named after Dr. Arnold Kegel, who initially described the exercise for pelvic floor strengthening [for women]. Since then, the exercise has been used by men as well to positively affect all aspects of male enhancement. The exercise is so profound that it's mentioned extensively in medical literature. It's recognized as a movement which can be superior to surgeries for strengthening the penis in cases of venous leak*, and has even been mentioned in Wikipedia with the following description: “Exercises are usually done to reduce urinary stress incontinence (especially after childbirth) and reduce premature ejaculatory occurrences in men, as well as to increase the size and intensity of erections.” How to perform the Kegel Simply described, the Kegel is performed by contracting the same muscles you use to hold back the flow of urine. Optimally, the Kegel should be performed ERECT for maximum benefit. See the following video for a detailed description of the Kegel: TOTAL MAN: IMPROVE ERECTION QUALITY: KEGEL
For those who have issues with Erection Quality (EQ- a combined measure of stamina and hardness), the initial goal should be to perform 5 repetitions of the Kegel using a 5 second hold for each rep and with an erection level of 90% or better. Use ONLY as much contractile force as is needed to accomplish the reps- and no more! This is not an area of the body you'll want to strain! You should FEEL the tissues of the penis hyperexpanding (going above and beyond your normal erect state) as you train. Your penis should also contract upwards as you perform the movement. If you have to, start off with whatever level of erection you can induce, but you should not attempt to go past the 5 rep mark until you perform all 5 reps as outlined. You can continually simulate yourself as needed during the exercise as long as the form of the movement isn't affected. Advanced Kegel Movements Once you can perform FIFTY reps of the 5 second Erect Kegel as described above, you should feel good about testing out more advanced Kegel-type exercises.
The Weighted Kegel adds resistance and strengthens the pubococcygeus muscle contracted during the exercise. Used properly, it can allow you to develop a rock hard, longer lasting erection. Attempt 10 reps with a particular weight (a towel is good, but adding weights with the VACUUM CHAMBER allows for more precision), then add 1 rep per session until you get to 20 reps- then repeat the process. "Super Kegels" are Kegels which are held for UP TO 100 seconds per repetition. The erection is maintained throughout the rep, but the rep is completed once your PC muscles fatigue. Attempt 2 reps of 10-20 seconds each- adding 5 seconds per rep per session. There are many additional productive exercises you can do to strengthen and enlarge your penis as well as to develop ejaculatory control. Please click the button below for details: |
