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Improve Your Sex Life With These Kegel Exercises

The Best Exercise for Premature Ejaculation

Rob West

July 13, 2022

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Kegel exercises have a lot of benefits that people may not be aware of. While they were originally designed to help women with bladder control after childbirth, research has shown that they can do much more.

Kegel exercises can help with incontinence, sexual dysfunction, and even make orgasms more intense for men by prolonging the time it takes for them to cum. They are also the go to exercise for premature ejaculation.

They’re not just for women — men can reap many benefits from them too.

Creates by a gynecologist, Dr. Arnold Kegel, he discovered a way to strengthen pelvic floor muscles without surgery. He developed the Kegel exercise, which is a series of exercises that help to strengthen the muscles in the pelvis.

What are Kegels (aka Pelvic Floor Exercises)?

Kegels are exercises that strengthen the pelvic floor muscles. These muscles support the bladder and bowel and help control urination and bowel movements.

The pelvic floor muscles are like a hammock, supporting the organs in the pelvis. These muscles can weaken with age, after childbirth, or with other health conditions. Kegel exercises can help to strengthen these muscles.

Kegel exercises are simple clenching and release exercises that can be done anywhere, without anyone knowing you’re doing them.

You can do kegels while sitting, standing, or lying down – even while you’re driving, sitting at your desk, or even watching TV.

How to Find Your Pelvic Floor Muscles

Your pelvic floor muscles support your bladder and bowel. They also help control your urinary stream.

To find your pelvic floor muscles, simply stop urinating midstream.

The muscles that you use to do this are your pelvic floor muscles.

Kegel Exercises Improve Sex

A recent study published in the Journal of Sexual Medicine found that men who did Kegel exercises had significantly improved sexual function, including increased erection rigidity, ejaculatory control, and sexual satisfaction.

Bottom line, this is the perfect exercise for premature ejaculation, helping you last longer in bed in a short period of time. By strengthening the muscles that control ejaculation (the PC or pelvic floor muscles), you can train yourself to delay orgasm by squeezing these muscles. This has proven to help many men control premature ejaculation and make sex last much longer.

In addition, kegel exercises can also help you achieve stronger and more intense orgasms. By strengthening the pelvic floor muscles, you can increase blood flow to the area and make orgasms more intense.

Finally, kegel exercises can also help prevent incontinence. By strengthening the muscles that control urine flow, you can reduce your risk of leaking urine during sex or other activities.

Other Kegel Exercise Benefits

There are also several additional benefits to having strong pelvic floor muscles.

For Men

Kegel exercises can help with:

1. Erectile dysfunction: Kegel exercises can help men with erectile dysfunction by improving blood flow to the penis.
2. Urinary incontinence: Kegel exercises can help men with urinary incontinence by strengthening the muscles that control urination.
3. Prostate health: Kegel exercises can help men with prostate health by improving blood flow to the prostate and relieving prostate pain.

For Women

Kegel exercises can help women with:

1. Pelvic prolapse: Pelvic prolapse is a condition where the pelvic organs (uterus, bladder, or rectum) sag into the vagina. This can happen after childbirth, due to menopause, or with age. Kegel exercises can improve pelvic prolapse by strengthening the pelvic floor muscles.
2. Urinary incontinence: Urinary incontinence is the leakage of urine. It can be caused by pregnancy, childbirth, menopause, or with age. Kegel exercises can improve incontinence by strengthening the pelvic floor muscles.
3. Fecal incontinence: Fecal incontinence is the leakage of stool. It can be caused by pregnancy, childbirth, or with age. Kegel exercises can improve incontinence by strengthening the pelvic floor muscles.
4. Sexual function: Kegel exercises can improve sexual function by increasing blood flow to the pelvic region. They can also improve the ability to have an orgasm. They can also increase vaginal lubrication, reduce pain during intercourse, and increase the intensity of orgasms.

How Long To See Benefits?

Some benefits can be realized in fairly short amount of time. In some men, men who use this exercise for premature ejaculation can see improvements in a matter of days.

Quick results should not be a reason to stop training, because over a longer period of time, regular training can lead to even greater benefits.

To significantly increase the strength of PC muscle contractions considerable time may be required. It is estimated that several weeks (approximately 3 to 6 weeks) of regular exercise may be necessary in order for Kegel exercises to lead to a significant change in urinary continence, orgasm intensity, sex duration (less premature ejaculation) and/or erection strength.

Types of Kegels

If you don’t know how to do a kegel, don’t worry, it’s easy!

A kegel is simply a muscle contraction, so you can do them anywhere, anytime – and you don’t need any special equipment.

All you need is your pelvic floor muscles!

Prolonged Squeeze Kegels

Slow kegels are a great way to tone your pelvic floor muscles and can be done anytime, anywhere. Here’s how to do them:

1. Start by finding a comfortable position.
2. Clench your pelvic floor muscles as if you are trying to stop urinating.
3. Hold the contraction for 3-4 seconds.
4. Relax your muscles for 3-4 seconds.
5. Repeat 10 times.

As you get stronger, you can increase the number of repetitions and the length of time you hold the contraction.

Quick Squeeze Kegels (Or Quick Reps)

These are done exactly like the slow kegels except you hold the contraction for a shorter amount of time:

1. Start by finding a comfortable position.
2. Clench your pelvic floor muscles as if you are trying to stop urinating.
3. Hold the contraction for 1 second and release.
4. Repeat 10 times rapidly.

Some people recommend doing ten quick Kegel exercises, followed by ten slow Kegels. You can do them in the morning, before bed, and once more during the day.

The Best Kegel Exercises

The beauty of kegels is that they can be done anywhere. Here’s a few popular ways a lot of men do:

Lying Kegels

Lying kegels are a type of pelvic floor exercise. They can be done on the floor, lying on a couch or even lying in your bed.

Here’s a step-by-step guide on how to do lying kegels:

1. Lie down on your back with your knees bent and your feet flat on the floor.
2. Place your hand on your stomach, just above your pubic bone.
3. Slowly contract the muscles in your pelvic floor, as if you were trying to stop yourself from urinating. Hold the contraction for a count of five.
4. Relax the muscles for a count of five.
5. Repeat the contraction and relaxation process ten times.

As you get better at doing lying kegels, you can increase the number of repetitions you do. You can also try doing them with one leg lifted in the air, or with your hips raised off the floor.

Sitting Kegels

Sitting kegels can be done anywhere, including at your desk, while eating lunch or while watching TV.

1. Sit on a hard surface with your knees bent and feet flat on the ground.
2. Place your hands on your thighs, and tighten your pelvic floor muscles (the muscles you use to control your urine flow) by contracting them.
3. Hold the contraction for three seconds, then relax for three seconds.
4. Repeat the process 10 times.
5. As you get better at doing kegels, you can increase the number of repetitions and the length of time you hold each contraction.

Standing Kegels

I found doing standing kegels while brushing my teeth at night to be the ideal time for this exercise.

Here’s a quick step-by-step guide on how to do standing kegels:

1. Start by finding a comfortable place to stand. You might want to lean against a wall or something similar for support.
2. Next, tighten your pelvic floor muscles.
3. Hold this contraction for a count of 5.
4. Relax your muscles for a count of 5.
5. Repeat this cycle 10 times.

Weight Kegels

Weighted Kegel exercises should only be performed by experienced Kegel exercise practitioners. 

To do weighted Kegels, the person should be erect.

The weight/resistance can be provided with a bath towel or washcloth. It is recommend that you begin with a lesser weight (washcloth).

To increase the weight of the washcloth without having to use a full-size towel, dampen the washcloth with warm water.

Weighted Kegel exercises seem much more difficult than regular Kegel exercises at first, and it is not only because of the weight of the towel but also because an erect penis weighs more than a flaccid penis.

Hip Thrusts

Hip thrusts are an excellent way to strengthen the pelvic floor muscles. Here is a step-by-step guide on how to do them:

1. Start by lying on your back with your feet flat on the ground and your knees bent.
2. Place your hands on your hips and press your hips and buttocks up off the ground.
3. Hold this position for a few seconds and then lower your hips back down to the starting position.
4. Repeat this exercise 10-15 times.

Hip thrusts are a great way to strengthen the pelvic floor muscles and can be done in the comfort of your own home.

Daily Workout Plan

If you really want to see benefits from this fast, you should try to perform these exercises a few times a day, every day. If you do so, it will quickly become a habit.

Here are 2 kegel workouts that you can alternate each day:

Workout (Odd Days)

Workout (Even Days)

With any workout, life can sometimes get in the way and you might miss a session or two.

Don’t stress if you miss a workout! Missing one here and there isn’t going to make a difference in your overall fitness level.

In fact, taking a few days off from time to time can actually be beneficial, as it gives your body a chance to recover from the workouts.

How To Improve Sexual Performance With Kegels

So you’ve worked out your pelvic floor muscles for several weeks. Now what?

As you progress and your PC muscles become stronger, you will learn how to use them to your advantage during sex. This requires a fair amount of self–control, as the PC muscle must be used right before the point of ejaculation.

To prevent ejaculation, the PC muscle must be contracted right at the moment before semen begins moving through the penis. When you are about to reach this point (often called the “point of no return”), flex and hold the PC muscle for 5 to 10 seconds to prevent ejaculation from occurring. Hold tightly as long as necessary, until the urge to ejaculate subsides.

I recommend practicing this technique without a partner at first, until you get comfortable with it.