Kegel (Part 2)

What can I expect from exercises for men? Do they work?
Yes they do. You will experience such benefits if you do Kegels on a regular basis:
-Stronger pelvic muscles
-Increase the bloodflow to the genital area, and so support sexual arousal mechanisms
-Reduced "leaking" of urine and urinary incontinence (if you have any)
-Increased pleasure with your sexual activity
-Increased ability to have erections (longer and harder)

How difficult are Kegel exercises for men?
This exercises are
Fast - just five to eight minutes twice a day
This exercises are convenient. Do them while lying down, sitting, standing, watching TV or reading the newspaper. Atually I did them on the way to my work and back
Kegel exercises for men are completely invisible to others. Nobody even can tell if you actualy are doing exercises now.
Risk-free - in most bad case you will just work with a wrong muscle
Simple - "flex" the pelvic muscle like holding back from or stopping urination. Hold the muscle for about 3 to 5 seconds, relax for about 3 seconds, then repeat.
Painless! (You just can notice some unusual feelings at first but its only if you "overwork").
Free - you even need no equipment!

How do I find my PC muscles?
Go to the bathroom
In the middle of your stream of urine, stop and start the stream several times. PC muscles are the muscles you just used. Note, that at first you may also squeeze your anal muscles. As you become experienced, try to separate out different muscle groups that you are able to exercise by squeezing.
Am I ready to do Kegel exercises for men?
When you have identified your PC muscles, you are ready to start doing Kegel exercises for men. If you do too many exercises before you are ready (all like in gym), you might experience more or less pronounced muscle fatigue and/or soreness. So I do not recommend you to start out at the maximum number of exercises.
How do I do Kegel exercises for men?
To do the long Kegel exercises for men:
Squeeze your PC muscles shut as tightly as you can and hold them so for as long as you can. Holding them for more than 10 seconds is not better.
Then relax your muscles completely for 10 seconds. Make sure you relax them really for 10 seconds. And never less.
Repeat. Try to do as many repeatings as you can (up to 15).
Relax for a while. Congratulations, you have just done the long Kegel exercise.
After this you should then perform the short exercise.
To do the short Kegel exercises for men:
Squeeze and hold for one second, then relax completely for one second.
Repeat for a total of five times.
Relax completely for ten seconds.
Repeat the all above for 3 or 4 times.

I can't hold them even for two seconds!
When you start to do Kegels at first you may find that you can't even squeeze for a second or two. Guys, don't worry. This is typical. You can't keep it tight because the muscles just don't strength enough. Stop if you just can't squeeze them tight and your muscles have become fatigued. It's enough for that session. With an everyday practice, your muscles will become stronger and stronger. After a few weeks or months, you will be able to squeeze this PC muscles really tight for a full ten seconds doing the long exercises.
Some tips?
Empty your bladder before starting the exercises.
Don't do Kegels while urinating. This may eventually lead to some voiding difficulties.
Keep your thigh and abdominal muscles relaxed.
Try to get the maximum tightening with each muscle contraction.
Do not forget to breathe holding the muscles contracted.
It is better to do fewer cycles, each with good form and tight control, than to do more cycles with poor form and weak control
Good idea to contract the muscles while you are in different positions: sitting, standing, lying.
How often should I do Kegel exercises for men?
Try to have regular exercise sessions twice a day, but don't worry if you miss a session from time to time. I did Kegel exercises twice a day - in the way to my work and back. You will start to see results in 2-3 month. Individual results may varray.

Am I doing the exercises correctly?
You are NOT doing the exercises correctly if
If you are holding your breath. (If you can talk normally and comfortably, then you are probably doing the exercises correctly.)
Squeezing any other muscles, than the pelvic floor. These muscles are the only muscles that should be squeezed during the Kegel exercises. If you find yourself squeezing/stretching any other - hips, thighs, the lower abdomen, or elsewhere - stop and correct yourself. You will not benefit from such exercises.
How can I remember to do my Kegel exercises regularly?
Good idea to make Kegel exercises a Habit (did you read Stephen Covey?) The following tips may help you remember to do your Kegel exercises:
Schedule your exercises at the same time every day. It can be your favorite regular TV show, while you do the dishes, when you wake up in the morning, after lunch or just before you go to bed.
Reward yourself for each day that you do PC exercises twice a day. You could put a nice gold star on your calendar:)
It is normal if you forget to do your exercises for a few days. It's common to have a few slips when trying to make any new change. Just get back to your exercises and don't get discouraged!