Men often look for a natural testosterone booster plan to improve energy, libido, and endurance.Dr. Arnold Kegel, the gynecologist known for introducing Kegel exercises in 1948, created a technique that can improve pelvic floor control and sexual performance. Kegel exercises do not replace hormone evaluation, but they can complement a natural testosterone booster plan that also includes sleep, strength training, nutrition, and appropriate medical care.
What Benefits Can Kegel Exercises Offer Men
In this article, we are going to take a look at how men can perform Kegel exercises and we are going to discuss 10 different Kegel exercises that have been proven to be beneficial for men. First, however, we are going to take a look at some of the most considerable benefits that men gain when they start to perform Kegel exercises on a regular basis.
According to AskMen.com, one of the most significant benefits that men often fail to realize they can gain from performing Kegel exercises is the fact that these exercises are able to address issues related to performance anxiety. Performance anxiety is a psychological factor that can cause premature ejaculation, as well as symptoms of erectile dysfunction. It might seem strange that Kegel exercises for men could affect a psychological factor, but Dr. Hernando Chaves explains that the reason why Kegels are so good for performance anxiety is due to the fact that it portrays a positive change in a man’s life. He continues to explain that a positive change in the man’s life can often offer them a positive change in their mental health as well – in this case, by relieving the severity of their performance anxiety.
There are many physical improvements that Kegel exercises also contribute to in men. Peak Testosterone reports that a recent study looked at just how much of an impact Kegels can have amongst a group of men who were suffering from erectile dysfunction symptoms. After a six-month study, 76% of the participants experienced a significant improvement in their ability to achieve a rigid erection and to maintain their erection during sex.
Apart from the above-mentioned benefits, we should also note that Kegel exercises have been shown to improve a man’s endurance during sexual activity and also offer him enhanced satisfaction. There are also some men who have been able to achieve a stage where they are able to orgasm without ejaculating, which means they can continue having sex after reaching orgasm and even reach multiple orgasms during a single session of sex before ejaculating. By combining these benefits with the best male enhancement supplements, men can keep their sexual dysfunctions under control without having to opt for drugs that could potentially cause side-effects.
How Men Can Do Kegel Exercises, Step-By-Step
Kegel exercises are much easier that most men think it is. These exercises also do not require any particular tools or equipment. They can also be performed at any time and at any location. There is no need to go to the gym or any other particular place before Kegels can be performed. Whether you are waiting to pay for groceries at your local supermarket, catching up on your favorite TV series or playing a game, Kegels can be performed at your own pace and convenience.
PEGym explains that Kegel exercises are really as simple as following only four easy steps. These steps include:
- Contract
- Hold
- Release
- Repeat
It might take some time to truly master Kegels. The first step to take before performing these exercises is to find the particular muscle that should be contracted during the exercises. These muscles are called the pelvic floor muscles and can be easily found by simply stopping the flow of urine while you are urinating. The muscles that contract when you stop urinating midstream is the pelvic floor muscles that should be contracted during Kegel exercises.
To do Kegel exercises, the pelvic floor muscles should be contracted – the contraction should then be help for a short while, not more than a few seconds, and then released. This particular exercise should be repeated throughout the day. Eventually, the contraction can be held for up to around 10 seconds at a time, but you should gradually build up toward this goal.
10 Kegel exercises to try with a natural testosterone booster routine
While Kegel exercises consist of contracting, holding the position and then releasing the hold, it is important to note that there are different types of Kegel exercises that can be utilized to obtain the best benefits from these techniques. Here we will look at 10 particular Kegel exercises that are effective in boosting testosterone and endurance, as well as offering an improvement in erectile function and a delay in ejaculation amongst men.
1. The “Squeeze And Hold”
The “Squeeze and Hold” is quite popular, but also somewhat more difficult than the other Kegel exercises. For this particular technique, you should contract your pelvic muscles as tight as you can and then hold them for as long as you can. Repeat this technique three times to complete a set. The exercise should be performed around four times every week.
2. Progressive Kegel Exercises
While this technique has more benefits than many of the other techniques, it is also an advanced Kegel move. To perform progressive Kegel exercises, you should do a regular Kegel, then contract a little harder before releasing and hold the new contraction for another five seconds. This should be done a third time before finally releasing the hold.
3. The “Mini Thrust”
This is an intimate Kegel technique that should be performed during penetration. While penetrating your partner, simply contract the muscles that you need to work on with these exercises until your partner can feel a slight “thrust” sensation. It is often a good idea to get your partner to do a Kegel as you release your contraction when doing the “Mini Thrust”.
4. The “Pull-In”
Another effective method that is very simple is the “Pull-In” technique. To do this technique, contract your pelvic floor muscle and then squeeze your buttocks. During this technique, your legs should also be pulled in an inward direction.
5. The “Tent Pitcher”
This technique is also known as the weighted Kegel exercise. You need to be erect while performing the “Tent Pitcher”. When starting out, you should stand and contract your pelvic floor muscles. Your penis should rise during the contraction and then lower downward during release. As you progress with this technique, you should try to add a sock to your penis to add some weight.
6. The “Flutter”
This is probably the most popular Kegel technique that men perform. All it takes to perform the “Flutter” technique is to contract and release the pelvic floor muscles in a fast motion, and then to repeat this move for around 10 times in a row. After taking a break that may vary between five and 15 seconds, the move should be repeated.
7. The “Rapid Motion”
The “Rapid Motion” technique is a modified version of the “Flutter” technique. With this technique, you should do the same as with the “Flutter” technique, but the contraction and release should be faster and there should be more repeats before a break is taken. Gradually build your muscles up until you can do 20 reps per session.
8. The “Random Flex”
The “Random Flex” is often used to test the performance of previous Kegel exercises. It is simple to perform, but may take some practice before you would get used to the technique. Start by performing some flutters – a series of ten flutters should be sufficient – and then do a “Squeeze and Hold”. This is all there is to the “Random Flex”.
9. The “Combination” Technique
This method combines the “Flutter” and the “Squeeze and Hold”. It is somewhat similar to the “Random Flex”, as you will notice. Instead of performing a total of ten flutters, however, you should rather perform five fast clench-and-releases, then do a tight contraction and hold the contraction.
10. The “Rhythmic” Technique
Finally, the “Rhythmic” technique is for those who have mastered Kegel exercises. With this technique, music should be played in the background. You should then contract, hold and release your pelvic floor muscles according to the rhythm of the music you are listening to.
Safety Precautions And Some Helpful Tips
Even though Kegel exercises have an extensive amount of benefits for men, it is important to note that there are some safety precautions and tips that men should always keep in mind when they perform these exercises. We would like to share some safety tips, as well as some helpful tips in general that will help you perform these exercises without risking harm to any muscles and to ensure you gain the maximum amount of benefits while performing Kegels.
- Kegel exercises are generally safe, but it is important not to overdo yourself while performing these exercises. If you hold the contraction too long or you perform these exercises too much, then you might hurt the muscles that you are focusing on, which may cause painful symptoms to develop and prevent you from further working these muscles until they are healed.
- While the ultimate goal of Kegel exercises is to hold the contraction for 10 seconds, it is important not to aim for 10-second holds immediately. Instead, it is important to gradually build up the amount of time you can hold the contraction until you can, eventually, hold the contraction for 10 seconds without experiencing a considerable amount of strain.
- Performing Kegel exercises with your partner can further enhance both your and your partner’s sexual satisfaction.
Conclusion
Whether you are having trouble maintaining your erection during sex or find that you are ejaculating too soon, Kegel exercises can improve pelvic floor strength and sexual endurance. Men who also want a natural testosterone booster plan should focus on sleep, resistance training, nutrition, and comprehensive hormone testing rather than exercises alone.
At Androgenix Advanced Health & Wellness Center, Dr. Ahmed Zayed uses comprehensive testing to identify hormone, vascular, and metabolic issues before building a plan that may include hormone replacement therapy, peptides, and follow-up care when appropriate. Schedule a consultation if these symptoms are affecting your quality of life.
http://www.nationalincontinence.com/blog/the-history-of-kegels/
https://www.askmen.com/dating/love_tip_60/67_love_tip.html
http://www.peaktestosterone.com/Kegel.aspx
https://www.pegym.com/penis-exercises/kegel-exercises-for-men
