Follow these simple steps to make your “Sex Muscle” stronger and harder with the Kegel exercise.

Kegel Every OTHER Day:

Recall that your pelvic floor muscles are actually skeletal muscles, just like your biceps and triceps. Accordingly, the pelvic floor muscles need rest to nourish and grow, just like your other muscles. So you’ll want to avoid kegeling daily, as you don’t overtrain. For this reason, only Kegel three to four days a week.

Your Kegel Routine

• For the first few weeks, do 50 Kegels every other day. Each Kegel should be contracted for one to five seconds, depending on the strength of your “Sex Muscle.” The first time you Kegel, your contractions probably wont last much longer than a second or two. With more exercise and experience, your Sex Muscle will become much stronger and your contractions will last much longer.

• Overtime, gradually incorporate more Kegels into your routine. Work up to five to ten minutes a day, four days a week. This should be fairly easy to do, since you can do Kegels anywhere, anytime. Many penile exercisers do them on their morning commute to work, for example. Eventually, spice it up and try holding your Kegels for as long as possible.

Longer sex & more pleasure

Once your Sex Muscle is strong, you’ll have the ability to stop yourself from ejaculating. To do this, you’ll need to be able to hold a tight Kegel contraction for at least 10 seconds. Once you can do that, try the following method for delaying ejaculation:

• Right before you hit the “point of no return” – the point where semen starts moving through the penis and ejaculation is inevitable – do a kegel.
• Hold the contraction for roughly 10 seconds or more.
• After the urge to ejaculate has subsided, release the squeeze.

It’s that easy! The hard part is building up your sex muscle so that it’s strong enough to withstand the pressure of ejaculating. Accordingly, this process takes a few weeks or more… Many men also report that learning exactly when to Kegel is another hard part of the process; and this part can take practice, patience, and a lot of tries (which isn’t necessarily a bad thing), but is well worth the end result.