Tag Archives: kegel exercise

How Exercises Can Help You Get Rid of Erectile Dysfunction

Awkward and annoying, erectile dysfunction (ED) is an issue occurring for a lot of reasons, as well as in several guys. ED is usually due to physical states like diabetes, cardiovascular disease, obesity, and low testosterone. Other causes can include nerve damage, blood flow difficulties, hormonal changes, and emotional issues.

Treating ED with drugs like sildenafil (Viagra) is not your only choice. According to a research conducted by a University of the west, UK, it is discovered that exercises has helped 40% of guys with ED restore erectile function, and yet another 33.5% dramatically improve the problem of ED.

What Exercise do you need to do?

Pelvic floor exercises increase the effectiveness of the pelvic floor muscles and therefore are more generally called “Kegel” exercises. Women perform Kegels in preparation to recover muscle tone post pregnancy. Kegels additionally encourage sexual health and urinary continence. Kegel exercises can help men too. Specifically, Kegel help reinforce the bulbocavernosus muscle.

Fundamental Kegel Exercise

In Kegel exercise, the most important part is to identify your pelvic floor muscles. And, the best way to locate them is by stopping your urine flow several times while urinating. The muscles you squeeze to get this done would be the types you have to workout. To perform Kegel exercise, squeeze this particular muscle while holding the flow of your urine for 8 to 10 seconds before releasing. Do this rep 2 to 3 times whenever you go for urination.

Additional Advantages of Kegel exercise

A different way to consider Kegels is like holding a bowel movement to compress the muscles of your anus. Hold while breathing for 5 to 10 seconds and relax every muscle.

Pelvic floor exercises help alleviate impotence problems, plus Kegels additionally helps:

  • Reduce bowel or urinary incontinence.
  • Stop dribbling.
  • Possibly enhance entire sexual experience.

Aerobic Exercise

Working the muscles past the pelvic floor additionally may help treat impotence problems. Studies in Ethiopia and Italy suggest that ED may enhance doing aerobic exercises.

Blood flow issues usually cause ED to the male reproductive organ. Vascular disease, diabetes, high cholesterol, and obesity can impact blood circulation and result in ED. Not only your problem of erectile dysfunction but your overall health can be improved significantly if you employ aerobic workouts in your daily life.


Kegel exercises really are an easy, powerful instrument for enhancing the effectiveness of the muscles involved with urinary and sexual function. Talk to your physician about your ED to determine which treatment strategies are best for you personally.

Taking a small blue pill isn’t always best treats ED. Many strategies for retrieving your sex life and conquering ED at the moment are accessible. Pelvic floor exercises that are straightforward are an excellent spot to begin.

Kegel exercises can be performed by you anywhere, anytime. Place in your calendar for those who have trouble remembering. Aerobic exercise enhances your entire cardiovascular health, which includes direct effect on your own capacity to reach and keep an erection.

Coping with all the underlying reason for ED is an infinitely more efficient way to increase your sexual well-being.

5 Easy Ways to Help Your Man Prevent Erectile Dysfunction

The aging process causes a lot of changes in the body one of which is increased possibility of erectile dysfunction (ED) in men. ED can manifest itself in different ways including premature ejaculation where your man reaches orgasm when you are not sexually satisfied. This can be just before vaginal penetration or soon after. It can also manifest itself in form of your main failing to attain erection or in case he does, the erection is weak to a point where vaginal penetration becomes impossible.

You definitely will not want to find yourself in the above picture. This is because your man’s sexual health will not only have deteriorated but will continue to deteriorate to a point where sex in your relationship becomes a big issue. Caused by several factors including long-term use of specific medications, excessive alcohol intake, smoking, vascular disease, neurological disease, diabetes, poor diet and prostate-related treatments, ED affects about 75% of men, which makes it very necessary that you help your man prevent it at all costs. This you can do in several easy ways:

  • Walking – Many consider walking as a waste of time, choosing to travel by car even for short distances. They do not realize that walking is a unique form of exercise that has a positive effect on sexual performance. According to a study undertaken at Harvard University, walking for just 30 minutes everyday goes a long way in minimizing the risk of ED by up to 41%. You need to spare some time to take a walk with your man as one effective way of helping him prevent ED. Celebrity trainer David Kirsch, trainer for Kate Upton and Jennifer Lopez also encourage people to do more walking than just cardio, it’s easier to do it on a daily basis.
  • Appropriate diet – The need for appropriate diet for healthy living cannot be understated. A Massachusetts Male Aging Study revealed that a regular diet rich in vegetables, whole grains, fish and fruits minimizes the risk of ED in men. The fact that absorption of vitamin B12 becomes poor as a man ages makes it necessary to ensure that your man consumes a diet composed of foods fortified with vitamin B12. Note that vitamin B12 deficiency in a man’s body easily leads to ED.
  •  Good vascular health – Poor vascular health is a major contributor to occurrence of ED. High cholesterol and triglyceride levels in the blood, high blood pressure and high blood sugar cause damage to arteries in the body, leading to heart attack, stroke and ED among other serious health conditions. It is therefore very important that you encourage your man to go for medical check up to determine levels of the above indicated issues. This is one of the easiest and best help that you can offer your man if you want him to continue maintaining good sexual health in particular.
  • Help your man cut weight – Excess body weight including obesity increases the risk of ED by a big percentage. Obesity causes two health problems that are major causes of ED; diabetes and vascular disease. Excess fat deposits in the body also interferes with smooth production and functioning of sexual hormones, leading to ED. You need to help your man cut down on excess body weight to remain sexually healthy. It is indeed indicated that men with 32-inch waistline stand a lower risk of suffering from erectile dysfunction compared to men with 42-inch and above waistline measurement.
  • Exercise – Like with appropriate diet, the need for regular exercise must be emphasized. Performing exercises helps in burning fat deposits in the body, flushes out toxic substances from the body through sweat in addition to strengthening body muscles. Performing Kegel exercises in particular strengthens pelvic muscles, which goes a long way to improve sexual performance. It is important that you encourage your man to partake in regular exercises including Kegel exercises to prevent erectile dysfunction.

Practical Exercises For Better Sex

There is always a room for improvement in your sexual life. These exercises will help you have better sex and help you with our overall health state.


These exercises are very useful especially for women because if they are performed daily they will notably strengthen and highlight their thighs and buttocks. Furthermore, squats will also improve blood flow in and around genital area which will definitely have good effects on the libido. Performing these exercises is easy so you should start as soon as possible.

Biceps muscles

Women find strong biceps in men very attractive and sexy. But biceps exercises are beneficial for women too because when this type of exercise is performed higher amounts of testosterone are released in the body.  Trainings used to increase muscle mass (especially biceps) are a completely natural way to raise these testosterone levels in both sexes which leads to a greater desire for sex.

Don’t forget your pelvic area

Just like building muscle mass, pelvic exercises are good for both women and men because they are strengthening the muscles that are most active during the sexual intercourse. However women should pay special attention when we talk about pelvic exercises. Women offer suffer from pain in the lower back area and this affects their sexual drive and sets limitations on the number of positions in which they can enjoy. With the help of these exercises you will strengthen your lower back and you will be able to experience all the possible positions that you know or want to try.


This exercise should be performed every day. In this way you will tighten the muscles of the upper abdomen, buttocks and thighs. People often feel pain in some part of the body whenever they try to change the position. With these exercises you can be sure that these things won’t happen again. Besides that you will be much more stable in positions that require strength in the legs and in the arms and they also help women when they are on top.


Most of the women find tightened abdominal muscles in men extremely attractive and men love flat and shaped stomach muscles in women. Sexual desire rises both in men and women when they look at their partner’s powerful abs.  Abdominal muscles are very active during the sexual intercourse so the good look is not the only reason why you should work on them.

Kegel exercises

Although these exercises are usually linked with women they can be performed by both sexes. Strengthening the muscles of the urethra, anus and vagina will help women have more intense orgasms that last longer while kegel exercises help men with their erection. They will make the erection stronger and last longer and these exercises can even help those who suffer from erectile dysfunction. Kegel exercises are extremely easy to be performed and they can be done in any place.

All these exercises will work even better if they are performed together with your partner.

Kegel Exercises For A Better Orgasm

There are many exercises that can enhance your sexual enjoyment, Kegel exercises are one of the most famous and most efficient. Kegel exercises can be practiced no matter how old or sexually active women are. These exercises can help you both with experiencing better orgasm and improve your sexual health. Basically, these exercises are focused on the pelvic muscles, located near the urinary tract.

Since they are muscles, they can be strengthened or they can lose their power if they are not used. They can also be much tensed due to stress. To check the shape of the muscles, stick a finger in the vagina. If the finger enters the vagina easily than there is no tension; if the finger can be pressed by the vaginal walls it means that the muscles are in good shape.

Like other exercises, overdoing them can cause trouble and you will probably lose interest after few sessions. These exercises should be regular and not intense. Remember that the goal is to improve the state of the muscles.

After a short period of exercising, women can notice how they have increased the blood flow in that area, which is the key to better sexual health. Kegel exercises can also help women suffering from incontinence, no matter if the reason for that is aging or childbirth. Some women who suffer from pain during sexual intercourse can also find these exercises helpful.

Although these exercises are primarily designed for women, men can benefit from them too. Men should also train their muscles in the intimate area, to help their blood flow in the pelvis resulting in better and longer orgasms. These exercises are especially useful for men who are suffering from premature ejaculation because they can help with regulation and delaying of ejaculation.

But how to perform Kegel exercises properly?

–      It is important to locate the muscles that are part of these exercises. The easiest way to locate them is to remember which muscles you use when you want to stop the urge for urinating. So forget the anal muscles, abdominal muscles etc. you are aiming for the pubococcygeus muscles. These muscles are found in both men and women. Once you find out which muscles are part of the exercises it will be easy to perform the exercises since they can be performed everywhere. No matter if you are sitting or standing and no matter where you are (at home or at work), you can perform Kegel exercises and no one around can notice you.

–      Kegel exercises are basically series of contraction and relaxation of muscles. Make three series of 5 contractions and have a one minute break between them. Do this twice a day. After a while you can increase the number of contractions but don’t push too far.

–      It takes time to notice the first results from these easy exercises. So be patient and the results will come. The best way is to do it at home while you are in bed because Kegel exercises can cause sexual arousal in some people.

How To Last Longer In Bed

Premature ejaculation is an act of achieving orgasm the moment you penetrate a vagina start thrusting and on the third or fifth thrust you cum without having planned for the orgasm to come that quick. Up to 60% of men who engage in sexual encounters suffer from premature ejaculation.

If you are among the 60%, you need not worry because there are natural things you can do and have better sex. All you have to remember is, when it comes to sex and stop premature ejaculation, you are the person in control and only you can control, monitor and plan the time you’ll have your orgasm. Below are a few tips to prevent premature ejaculation and having better sex.


As teenagers and the early youthful stages, it’s usually very easy to get excited and at times the excitement becomes way too much to a point where our emotions run amuck. Immediately we start losing control over our emotions, we are only seconds away from achieving an orgasm.

At this juncture, the right thing to do to stop premature ejaculation is to keep our emotions in check. But since it is something that is easily said than done, below are a few tricks that will help you have better sex and prevent premature ejaculation.

The Pre-Fire

It’s common knowledge that every one of us lasts longer on the second round that we did last in the first round. If you can achieve a hard-on timely, you can work yourself on the first time and take advantage and ride your girl wild during the second time.

The best way to pre-fire without too much effort is during foreplay, as you work on your lady friend, rub one out without her noticing and by the time you are done with foreplay make-sure you regain your energy in full and make her dreams come true.

NB: Never try rushing through sex as this only causes you to re-load. Just take a chill pill, relax don’t overthink it and put all your concentration on her and this will help you last longer naturally without having to use artificial methods.

The Wonderful World of Condoms

There are many men that last longer by merely putting on a condom. But do not be fooled and double bag; this will only heighten your ejaculation. If you have to, use numbing lube. Please use the lube inside the condom.

It is a short term solution that will help you ride her like a porn star, unfortunately for you, you will not experience any physical pleasure.

Kegel Exercises

Yes, kegel exercises work on men too. Every day, squeeze the vein that passes below your scrotum and your anus, squeeze it and hold it for 30 seconds and then release it. Keep doing this at intervals of 15 minutes. This strengthens your stopping muscles and you’ll be able to hold back your ejaculation and last longer during sex. Now you can have better sex!

Managing Premature Ejaculation through Kegel Exercise

An erectile dysfunction (ED), premature ejaculation is a problem that affects some men across the globe. The problem is characterized by ejaculation of semen, which can occur just before penetration or soon after penetration. It has psychological effect on both a man and his partner. Just like with the partner, a man with the problem experiences sexual un-satisfaction and dejection.

There are certainly many ways through which the problem can be treated depending on identified cause. One of the most effective ways of managing the problem is through Kegel exercises. Although widely performed by women, Kegel exercises have proved very beneficial to ED in men. The benefit of these exercises lies in the fact that they are useful in addressing various types of erectile dysfunction.

Location of Right Muscles

Like with other exercises, Kegel exercises target specific exercises in the body. These are the PC muscles that control various mechanisms in the pelvic region including release of semen in men. A man can easily ascertain whether his PC muscles are weak or strong by stopping flow of urine when he urinates. Ability to stop urination mid-way before allowing the flow to continue is a clear indication that the PC muscles are strong, which also aids in combating premature ejaculation.

Regular Exercises

Because holding urine from flow and letting it flow can only happen when a man feels like urinating, the best way to perform the exercise is to contract the PC muscles and relaxing them several times a day on a regular basis. The technique lies in contracting the muscles for say five second before relaxing them for another five seconds before repeating the whole process several times in a row.

Although it might seem a simple exercise, a man with the problem of premature ejaculation and any associated erectile dysfunction can greatly benefit from the exercise by gradually increasing both the contractual and relaxation period. A man needs to perform this exercise by starting off slowly and increasing intensity as days pass by.


A very important element in performing the exercise with the aim of eradicating premature ejaculation and any associated erectile dysfunction problems is focus. A man needs to focus on the PC muscles in particular without flexing abdominal, thighs and buttock muscles. Another important element is how one breathes. A man needs to breathe normally while performing the exercise without holding back his breath.


Men who perform this simple Kegel exercises do not only realize positive results; eradication of premature ejaculation and associated erectile dysfunction problems but also experience healthy penile function. However, care needs to be taken because overworking the PC muscles can be counter-productive. Over-exercising the muscles can weaken the same muscles, which can lead to erectile dysfunction. It is therefore recommended that the exercise be performed on an empty bladder.

Because of its positive effect in eradicating ED, this exercise is highly recommended for men diagnosed with the problem and undergoing treatment through other means. Such a combination allows such men to realize positive results in less time compared to when such other treatment option is undertaken on its own.