Kegel routines pelvic floor exercises last longer harder erections combat premature ejaculation

studentofgrowth said:

I am def going to practice the DLD push. I’ve wondered the key to multiple male orgasms for a while.

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droeftoeter said:

Besides having a good pc control, breathing is the backbone of having longer sex too. If you control your breathing, you control your body. When we get aroussed too a level we nearly orgasm, our breath is shallow and fast and, most likely, we have a few muscles clencht at the same time. Result: going straight into orgasm. Tantra has some weird practices that, in time, can help, although I never tried them myself. But what I do is daily breathing excersizes. Sit in a chair, straight up, feet firmly on the ground and breathe too your belly in with your nose. Inhaling should take between 5 and 7 seconds, trying to fill out from the bottom of your belly up too your lungs. Then hold for 2 seconds and exhale in the same amount of time through your mouth. Do it for as long as you have time or feel comfortable with them, as it can make you lightheaded. If you reset your breathing, you can incorporate it in sex, calmer breathing means less excitement means more time in the vayjay

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REDZULU2003 said:

Really good Kegel routine

Benefits of Exercising your penis muscles

I have been performing exercises known as "kegels" since 2001, and personally, as far as my own body is concerned, I have mastered kegels. There is no new area of erection firmness or control that anything I can read or hear can take me to.

I don't know, or care, what other people are saying about these kegels or the muscles they affect these days, because I am pretty sure that I have gone as far as a person would want to go in terms of erection strength, shooting velocity and erection staying power, unless they wish to harm their body.

Benefits and Limits

I have had erections that are so engorged that it is scary - you know you can engorge the penis as much as you want but there is a point at which it seems that it will burst or cause some major injury.

I have had erections that stayed as long as I wanted regardless of how many times I came (not ejaculated, but came - the two aren't dependent on each other), but you reach a point where it becomes boring. And no chick that I have ever been with wants to have sex non stop all night. You reach a point where they become numb and dry from all the thrusting and it takes away from all the fun you have had and becomes an exercise in endurance instead of a passionate encounter.

And I have had erections that feel like a steel pipe right after ejaculating as if I didn't ejactulate at all - ie you ejaculate and the dick is in a state that it can just keep fucking/wanking - but immediately after you ejaculate, psychologically you normally don't feel like more sex, even if your dick is up for it. The trick is to simply not ejaculate so you can still feel the lust.

And finally regarding ejaculation velocity and strength, I have reached a stage where ejaculation really feels like you are hurting yourself. ie you ejaculate so hard that your abdomen "pops" like a double joint, and the tendons one the side of the dick feel like they have ripped - and it is fucking painful.

Obviously (I hope) you would not want to reach these stages. The reason I have said the things I said above is to support my statement - as far as my body is concerned, I have reached the limits of what kegelling can offer, and since our bodies are mostly similar, I believe that this should be your one stop shop for learning how to get the most out of kegels, so read on:

Part 1

About Kegels

To put it concisely, a kegel works two main muscles in your penis and pelvis, depending on the type of kegel you do: the PC and the BC muscles.

The PC muscle directly affects erection strength - an erection occurs by a two stage process:

a. blood is pumped into the penis from your pelvis
b. blood is restricted (not prevented) from exiting from the penis to the pelvis

The PC muscle is the primary controller of these two stages. It is worked directly by utilizing regular as well as reverse kegels.

The BC muscle is assumed to be responsible for ejaculation. That spasm you feel when ejaculating is the BC muscle. Ideally a stronger BC muscle creates stronger spams which results in a stronger "spurt" of semen when you ejaculate. A well defined BC muscle allows you to control how hard you cum.
I believe that the BC is worked indirectly by utilizing regular as well as reverse kegels, but MAINLY THROUGH REVERSE KEGELS.

Part 2

Types of Kegels

There are two types of Kegels: Regular and Reverse

As I mentioned above: an erection occurs by a two stage process:

a. blood is pumped into the penis from your pelvis
b. blood is restricted (not prevented) from exiting to penis to the pelvis

Regular kegels increase your power to increase point b above. This results in a rock hard erection, and when I say rock hard, I don't mean an engorged penis that feels like it's going to explode, I mean, literally a penis that doesn't feel like a penis, but more like a piece of wood or steel. This is a great feeling to have when you have an erection, but if you had the ability to engorge the penis you enter a new realm.


For most people who are new to kegels, to perform a basic kegel, which can allow you to feel the PC muscle, simply go to the toilet and start urinating.
Then:

i. about 5 seconds after you start urinating, stop the flow, then hold for 5 seconds, then start the flow again
ii. repeat a for the duration of the urination

By the end you should have a firm grasp of what is happening when you kegel.

For the engorged rock hard penis you need to work on a thing called Reverse Kegels.
The reverse kegel involves pushing blood into your penis.
Did you ever wonder why you sometimes get erections when taking a dump? Its because while you are pushing the shit out you are also indirectly pushing blood, through the PC muscle, into your penis.

Taking the example of urinating that I put above, when you stopped the flow, you performed a regular kegel. If you then forced the flow to restart you performed a reverse kegel.

A person with a developed PC muscle has rock hard erection automatically. As soon as he becomes sufficiently aroused, it will be difficult to lose the erection, because the developed (and therefore larger) PC muscle automatically restricts more blood flow from leaving the penis.

Part 3

The Ultimate Erection

A person that has developed their ability to reverse kegel can perform an exercise I call the kegel pump (maybe others call it something else, but here I refer to it as a kegel pump).

Kegel Pump

The Kegel Pump serves two purposes:
1. engorge the penis greatly which increases erection girth during the erection!
2. prevent you from cumming (not just ejaculating, but cumming altogether)

Simply put, it involves performing a reverse kegel followed by a regular kegel. ie. you push blood into your penis, then strongly contract the PC muscle, in a pumping motion - think of blowing into a baloon. You blow all the air out of your lungs and into the baloon, then squeeze the opening of the baloon while you inhale air into your lungs, then you repeat the process.
In terms of the Kegel Pump, you push the blood out of the pelvis and into the penis, then squeeze the arteries that send the blood back to the pelvis by contracting your PC muscle, while the artery that send blood INTO the penis increases in pressure as blood is circulated into your pelvis. Then you push that blood into the penis and repeat.

If, when you feel close to cumming, you perform an extended kegel pump (ie a very long regular kegel followed by a reverse kegel) your penis will feel like it is becoming numb (but in a good way) while still being rock hard, and it will allow you to keep fucking until that feeling of urgency to come goes away, leaving you in a state of extreme hornyness.

The advanced kegeller achieves the this ultimate erection and staying power by using the kegel pump.

Being able to do a kegel pump is like learning how to ride a bicycle: Once you can do it, you can always do it, even if you stop kegelling for a few months, but its effect will be greatly diminished.

Part 4

A Proven Routine

Routine level: Beginners and Advanced

Based on my years of kegelling I'd like to share an easy to follow routine that I have devised that will get those muscles nice and strong.

Rule 1: Consistency - Incorporate into other routines
You will find lots of routines around here that incporporate kegels into the warm up and warm down. It is the easiest thing to do and quite effective. The problem is that this restricts kegels to Penis Enlargement exercises which a lot of people don't follow religiously.
Kegels should be followed religiously because it is harder to overtrain the PC muscle (is it is working when ever you pee, stand up, shit, wank, have sex and sleep)
Incorporate the kegels into your mornings, when you brush your teeth. This will have two advantages -
1. You will kegel every week day at least.
2. you will spend more time brushing your teeth which is VERY important for looks and hygiene. We don't walk around flashing our cocks but we do flash our teeth when we are smiling to a woman.

Rule 2 – minimum 4 minutes per weekday (It’s just 4 mins!!! DON'T BE A LAZY WUSS!!!)

Basic routine

This involves a 260 second count while brushing your teeth.

0 – 200: There is no rest period in these:
0 - 100 → 100 x quick and hard - Flex your PC muscle sharply every second
101 - 150 → 25 x 2 second squeeze – This is more like a 50 second hold in which you release your contraction on ever 2nd second count. So you hold for two, then release and immediately hold for another two.
151 - 200 → 5 x 5 second squeeze similar to the 2 second squeeze, but these squeezes are performed with the hardest contraction. When you do these, imagine that you are trying to lift the tip of your penis, not just squeeze the PC at the base. This is the quencher. Be good at this and you will go very far.

201-220 → rest the PC muscle. Focus on making it as relaxed as possible.


221 – 260 → The PC hold. I do this while brushing my wisdom teeth – an often neglected part of the mouth. These are the teeth right at the back and there are four of them. I spend 10 seconds on each one for a total of 40 seconds. HOLD YOUR PC AS HARD AS YOU EVER HAVE FOR THESE 40 SECONDS. Take deep breaths if you have to. JUST DON’T LET GO. Your PC should be on fire by the end.
There you go. Easy to do, doesn’t take a lot of time, gives good results.

Once you feel you can take it to the next step, try the SUPenis EnlargementR LONG HOLD

Slow Contraction

Another exercise to implement into your workouts is the Slow Contraction (I forget what the original name for the exercise is, as I found out about it years ago on other sites).
Easy to do while you brush your teeth
Each set consists of three stages:
1. Starting position: completely relaxed. Contract slowly for a 5 second count gradually building the force of your contraction until, at "5" you are 100% contracted
2. Starting position: completely contracted - hold at 100% or 110% - ie contract as hard as possible for a 5 second count
3. Starting position: completely contracted - gradually release the contraction until, at the 5 second count you are completely relaxed
repeat 5 times

Source of this information was by another member from another site

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REDZULU2003 said:

If you have a Bathmate and want to work in Kegels, your in a good position actually. I have found when pumping and doing kegels it works them more intensely. Let me be more specific. When in the Bathmate fully pumped and in the rhytHydromax of the session, not right at the start you wont have enough suction. Grip the tube and pull it towards you (Your belly) this doesn't need to be hard otherwise the suction will go, the base will come loose and its pointless ... so ease it upwards and you start to feel an inner stretch to the penis at first.

Go as far as you can with this stretch and once your at the borderline of loosing this, you start to kegel ... feel the pullback? you should be fully pumped by now and it helps allot if your keeping arousal levels high, so the blood flow is good and not limp but pumped ... a difference exists with a pumped dick un-aroused and a pumped dick aroused take that from me!!

So your pulling the Bathmate towards you and kegel. The pullback is felt. That is the muscle working, now you will notice one must keep a stronger grip on the Bathmate to stop it moving ... so do that otherwise the Bathmate will want to move about. Your essentially isolating the PC muscle via suction from the Bathmate and then with your strength in the arm and hands, guiding the tube to an angle of attack in order to work the muscles more effectively.

You can squeeze slowly, fast, holds etc etc and you will feel it. Another I tend to do is in this upper stretched position is squeeze the PC muscle and hold, then stretch out the Bathmate and its really intense. Sometimes I have had a slight dry orgasm that comes right from the prostate, it feels very different to the ordinary orgasm ... very pleasant indeed and comes from the anus region. When stretching like that a force must be placed around the prostate I assume as the PC muscles get moved or contract, perhaps they spasm? and this has the reaction it does.

In time you will find I promise you a stronger muscle, better orgasms, harder erections and multiple dry orgasms ... the pleasure is beyond words and nothing like your legs shaking as your cant stop orgasmic rays hitting you and your girl is fucking you at the same time ... its pure ecstasy.

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REDZULU2003 said:

Good kegel routine




Kegel routine for the bathmate, or indeed any pump

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DutchAthletic92 said:

It’s my goal to become ultra hard and ultra strong, I need to inflate my dick till maximum capacity for measuring purposes etc.

My goal is to do kegels with an erection and hanging 1-2 pounds weight at the end of my dick shaft, I really love doing kegels

It’s like an extended gym training LOL! I went to the gym today, got my full body training, squats, bench press, back exercises etc, but I felt incomplete.

When I came home I started my kegel routine, it’s like doing penis muscle ups, or dick ups ?

And I also take some creatine daily, it helps with gym training but also with kegels! The PC muscles use creatine as well !

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49-er said:

Took creatine loads, never improved sexual activity.

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Dothraki-Kok said:

I started taking creatine for the very 1st time earlier this week but hadn't done PE or masturbated since taking it. Last night I did a small girth session then masturbated and I felt a nice increase in stamina.
Today I checked the label on the creatine and it says not to mix w/ MAO inhibitors.
So is creatine supposed to have anti-depressant effects?
Have you noticed this Dutch? Or anyone else care to comment on creatine sexual effects?

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DutchAthletic92 said:

No I never heard of creatine being an anti depressant or have sexual side effects. That is new for me.

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Dothraki-Kok said:

You said the PC muscles use creatine as well & mentioned it improving your kegels or such?

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Dothraki-Kok said:

You said the PC muscles use creatine as well & mentioned it improving your kegels or such?

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DutchAthletic92 said:

Well we can safely assume that the pc muscles are like the skeletal muscles in the rest of our body. You can overtrain them or wear them out with extreme over the top training etc. It can also absorb the creatine that lifters use as a supplement for their strength gains. I’d say it increases your main lifts by 10% Like when you can bench 100 kg you can do 110% max.

Indirectly I think we could apply this philosophy to the pc muscles. I think they benefit from supplements like creatine but it will be a slight increase like 5-10% in strength gains. Or more endurance if you will.

So no sexual side effects directly in that sense. It is an aid for your kegel training and gym training and it increases DHT by 54% above baseline. So that’s even better to have.

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Dothraki-Kok said:

Very interesting. Thanks for the reply.
Well I have noticed a difference in my cycling workouts already.
10% stronger pc muscles sounds good to me which I think leads to better control of bloodflow & plateauing and thus a better performance I guess.
I had never taken creatine before in my life before this week.
I'm also gonna start taking a nitric oxide supplement for both regular & PE workouts.

Why is DHT being so boosted do exactly?

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DutchAthletic92 said:

DHT is very important and plays a crucial role in male sexual development. As a matter of fact; boys who have not enough DHT end up with a micropenis after puberty and that’s a serious issue.

4 keyfactors: DHT + Testosterone + HGH + IGF1

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DLD said:

when and who should do this? Only people who are growing still in puberty or does this apply to everybody?

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