Kegels And Reverse Kegels Exercises To Last Longer in bed
Kegels Exercises For Premature Ejaculation
Kegel exercises are a type of exercise that can help strengthen the muscles of the pelvic floor, which can improve control over ejaculation and help you last longer in bed. Here are some steps for how to do Kegel exercises:
- Find the right muscles: To locate the muscles of the pelvic floor, try stopping the flow of urine mid-stream the next time you go to the bathroom. The muscles you use to do this are the muscles of the pelvic floor.
- Isolate the pelvic floor muscles: Once you have located the muscles of the pelvic floor, try contracting and releasing them a few times in a row. Make sure to only focus on contracting the pelvic floor muscles, and not the muscles of the abdomen, thighs, or buttocks.
- Hold the contraction: Once you have mastered contracting and releasing the pelvic floor muscles, try holding the contraction for a few seconds before releasing. Start by holding the contraction for 5 seconds and gradually increase the duration as you become more comfortable with the exercise.
- Repeat the exercise: Repeat the contraction and release sequence several times in a row, working up to 3 sets of 10 repetitions each.
- Incorporate Kegel exercises into your daily routine: To get the most benefit from Kegel exercises, try to incorporate them into your daily routine. You can do Kegel exercises anywhere and at any time, so try to do a few sets throughout the day.
It’s important to keep in mind that Kegel exercises may not work for everyone, and it may take some time and practice to see results. If you are having trouble doing Kegel exercises or are not sure you are doing them correctly, it can be helpful to talk to a healthcare provider or a physical therapist.
Reverse Kegels For Premature Ejaculation
Reverse Kegel exercises are a type of exercise that can help relax and stretch the muscles of the pelvic floor, which can help improve control over ejaculation and help you last longer in bed. Here are some steps for how to do reverse Kegel exercises:
- Find the right muscles: To locate the muscles of the pelvic floor, try stopping the flow of urine mid-stream the next time you go to the bathroom. The muscles you use to do this are the muscles of the pelvic floor.
- Isolate the pelvic floor muscles: Once you have located the muscles of the pelvic floor, try contracting and releasing them a few times in a row. Make sure to only focus on contracting the pelvic floor muscles, and not the muscles of the abdomen, thighs, or buttocks.
- Relax the muscles: Once you have mastered contracting and releasing the pelvic floor muscles, try relaxing the muscles completely. Take slow, deep breaths and focus on relaxing the muscles as much as possible.
- Hold the relaxation: Once you have relaxed the muscles completely, try holding the relaxation for a few seconds before contracting the muscles again. Start by holding the relaxation for 5 seconds and gradually increase the duration as you become more comfortable with the exercise.
- Repeat the exercise: Repeat the relaxation and contraction sequence several times in a row, working up to 3 sets of 10 repetitions each.
- Incorporate reverse Kegel exercises into your daily routine: To get the most benefit from reverse Kegel exercises, try to incorporate them into your daily routine. You can do reverse Kegel exercises anywhere and at any time, so try to do a few sets throughout the day.
It’s important to keep in mind that reverse Kegel exercises may not work for everyone, and it may take some time and practice to see results. If you are having trouble doing reverse Kegel exercises or are not sure you are doing them correctly, it can be helpful to talk to a healthcare provider or a physical therapist.
Whats’s The Difference Between Kegels And Reverse Kegels Exercises?
Kegel exercises and reverse Kegel exercises are both types of pelvic floor muscle exercises that are designed to improve the strength and control of the muscles in the pelvis. The pelvic floor muscles support the bladder, uterus, and rectum, and are important for maintaining bladder and bowel control, as well as sexual function.
Kegel exercises involve contracting the pelvic floor muscles and holding the contraction for a few seconds, then releasing. These exercises can be performed anywhere, at any time, and are often recommended to improve bladder control and sexual function in men and women.
Reverse Kegel exercises, also known as “pelvic pushouts,” involve relaxing and releasing the pelvic floor muscles instead of contracting them. These exercises are often recommended to help alleviate symptoms of pelvic muscle tension, such as pain during sex or difficulty with bowel movements. Reverse Kegel exercises can also help to improve the flexibility and range of motion of the pelvic muscles.
It is important to note that both Kegel exercises and reverse Kegel exercises should be performed correctly in order to be effective. This often involves learning how to properly locate and isolate the pelvic floor muscles, and performing the exercises with proper form and technique. It is often recommended to seek the guidance of a healthcare provider or a pelvic floor physical therapist to learn how to properly perform these exercises.
So to sum it up, the main difference between Kegel exercises and reverse Kegel exercises is that Kegel exercises involve contracting the pelvic floor muscles, while reverse Kegel exercises involve relaxing and releasing the pelvic floor muscles. Both types of exercises can be beneficial for improving the strength and control of the pelvic muscles, but they should be performed correctly and under the guidance of a healthcare provider or pelvic floor physical therapist.
Can Kegals Exercises Make Premature Ejaculation Worse?
There is no evidence to suggest that Kegel exercises can make premature ejaculation worse. In fact, Kegel exercises are often recommended as a way to improve control over ejaculation and help men last longer in bed. Kegel exercises work by strengthening the muscles of the pelvic floor, which can improve control over ejaculation and help men last longer in bed.
However, it’s important to keep in mind that Kegel exercises may not work for everyone, and it may take some time and practice to see results. If you are having trouble doing Kegel exercises or are not sure you are doing them correctly, it can be helpful to talk to a healthcare provider or a physical therapist.
It’s also important to note that premature ejaculation can have multiple causes, and Kegel exercises may not be effective for all men. If you are concerned about premature ejaculation or have other sexual concerns, it can be helpful to talk to a healthcare provider or a therapist for a thorough evaluation and treatment recommendations.
Adam Vance is a coach, researcher, and author of the Stamina Coach. He specializes in helping men last longer in bed using his unique ejaculatory control stamina-building training system.
