How can a man last longer in bed? Sure, male enhancement pills are always proven to work but that will require you to spend money on those supplements and not a lot of men want that.

Fortunately, there are other ways to help you last longer in bed, particularly one that involves strengthening a particular set of muscles- your pelvic floor muscles.

Also known simply as PC muscles, the pelvic floor muscles can actually do a lot of things; most specifically, their ability to help you control your bladder and bowel movements.

That being said, just like any muscle group in the body, the only way for you to strengthen those muscles is to be doing a particular set of exercises and there happens to be some that will give them a good workout- Kegel exercises.

Now, I know what you are thinking. Why would you do exercises that are made for women? Well, they’re originally intended for women who’ve just given birth, but as countless research has already stated, men can actually benefit from the said exercises as well.

In today’s article, I will talk about some Kegel exercises that you should be doing in order for you to last longer in bed.


How to Perform the Kegels?

To actually perform Kegels, you have to first locate your PC muscles. For you to do that, put a finger in the area in the middle of your balls and your anus. You can either emulate the sensation of peeing or you actually just urinate so that you can feel the muscles at work.

You can feel it even more if you stop your pee midstream. Those are the PC muscles and they are the ones that you want to strengthen.

The Different Techniques

Now that you know where your PC muscles are, perform these variations to help strengthen those muscles even more:

Flutter Technique

The flutter technique simply means that you clench and unclench those muscles in rapid successions. You want to count the repetitions so that you will know that they’ve had a good workout.

For starters, you can do 10 repetitions (one clench and unclench is one rep). Do this at least 3-4 times a day.

Squeeze and Hold

This is a much harder way to do Kegels and you basically clench the muscles (thus, the squeeze) and hold it as long as you can. Since this can be strenuous to your PC muscles, do it only 3-4 times a week.

Combination

The combination method is basically just combining both the flutter and squeeze-and-hold techniques together. You can begin by doing 5 repetitions while holding (or squeezing) the muscles on the last rep. This can be done at any time.

Random Flex

This is just a glorified version of the combination method mentioned above. This is where you do a random number of ‘flutters’ followed by a prolonged squeeze (and hold). This is a true test of how strong your PC muscles are and should be done 1-3 times a week.