Jelqing Exercises: Exercises Table of Contents

jelq jelqing milking jelqing exercises

jelq jelqing milking jelqing exercisesJelqing exercises are the cornerstone of most male enhancement routines. They improve blood flow and result in penis enlargement. They are done by hand, which means you can do them without special equipment. Following are our top resources on jelqing exercises, to help you get off to a good start.

SECTION: JELQING EXERCISES

CATEGORY – JELQING EXERCISES

Dry Jelq

Instructional video of how to perform a dry jelq.
https://thebiohacker.com/penis-exercises/dry-jelq

How to Jelq

Learn how to jelq with our step-by-step instructions.
https://thebiohacker.com/penis-exercises/how-to-jelq-instructions

Jelq & Jelqing

The jelq is the backbone of every other penis enlargement exercise floating around on the Internet.
https://thebiohacker.com/penis-exercises/how-does-jelqing-work-jelq-techniques-jelquing

Jelqing Video

The following jelqing video is of an intense jelq.
https://thebiohacker.com/penis-exercises/jelq-video-jelqing-video-jelquing

Mini-Jelqs

Step-by-step video instructions of the mini-jelq, which can be done as a standard exercise or to fix a bent penis.
https://thebiohacker.com/penis-exercises/mini-jelqs

One-Handed Jelq

Step-by-step video instructions of the One-Handed Jelq.
https://thebiohacker.com/penis-exercises/one-handed-jelq

R’s Jelq Routine

This particular version of the jelq differs from a normal jelq with the upward, quick stroke (as opposed to the slower strokes pointed downward).

https://thebiohacker.com/penis-exercises/rs-jelq-routine

Side Jelq

Step-by-step instructions and videos of the Side Jelq.
https://thebiohacker.com/penis-exercises/side-jelq

V-Jelq

Step-by-step  instructions of the V-Jelq.
https://thebiohacker.com/penis-exercises/v-jelq

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Kegels: Only One Piece of the Equation to Strengthen the Pelvic Floor

Kegels to Strengthen the Pelvic Floor


by imac

You Need Balance with Kegels

Kegels, Only One Piece of the Equation to Strengthen the Pelvic Floor
You need balance when performing kegels.

Kegel exercises for men have a lot of benefits to offer those who use them to strengthen their pelvic floor, but only if they are used correctly. Quite often you’ll hear the kegel being spoken about as an almost one-stop cure all solution to anything pelvic floor related.

  • You’re incontinent? Do kegels.
  • You’ve got challenges with premature ejaculation? Do kegels.

Thankfully, PEGym.com provides a more balanced view. They know it’s not all about kegels. You also need the kegels balancing exercise for true success — the reverse kegel.

The reverse kegel is needed for problems that affect your pelvic floor. The solution isn’t simply to strengthen your pelvic floor as much as possible through kegel exercises for men but to create a balanced pelvic floor. For this, you need the two halves to the equation — the kegel and the reverse kegel.

What is a Kegel?

Kegel exercises for men are the deliberate contraction of the muscles of the pelvic floor as a unit or in isolation. The kegel is used to strengthen and tone the pelvic floor muscles.

Pelvic Floor Muscles Illustration - Kegels
The pelvic floor muscles.

The primary muscles in the pelvic floor are the:

  • Pubococcygeus muscles,
  • Bulbocavernosus muscles, and
  • Iliococcygeus muscles.

How to Identify the Kegel Muscles

You can identify your pelvic muscles by contracting the muscles to stop your urine mid-flow. When you contract the muscles around your perineum and sphincter, you’re doing a back kegel (sometimes known as a root lock). If you contract all of your pelvic floor at once, then you’re working all the muscles as a unit.

NOTE: Stopping your urine flow mid stream is simply a way of identifying the right muscles and NOT the way a kegel exercise should be done.

When to Kegel

When you’re kegeling, you’re working skeletal muscle. For this reason, you shouldn’t overwork them. The pelvic floor can be easily overtrained. Don’t do kegel exercises for men too much and work within your conditioning level.

The standard thinking concerning how often you should kegel is to only perform them every other day. Personally, I include couple of rest days as well. As an example, I do a routine on Monday, Wednesday and Friday then rest in between and on the weekends, when doing kegel exercises for men. I believe working the same muscle group three times a week is enough to strengthen it.

How to Kegel

Performing kegels are actual quite simple. Choose the type of kegel you’re going to do and contract the muscles in short bursts or longer holds. Your standard routine should consist of both. As your pelvic conditioning improves you’ll be able to do stronger kegel exercises for men and hold them for longer.

Kegel Exercises

Minuteman has developed this incredibly comprehensive list of kegel exercises for men – here.

Flaccid Forms:

Flaccid forms means just that — a kegel exercise done while flaccid or no more than 40-50 percent erect. This is because in the beginning steps we wish to avoid injury that can occur while fully erect. Even if you are advanced, go through this exercise honestly and then you will know if your pelvic floor muscles are really ready for more.

Regular Kegel:

Regular kegels are done by clenching and relaxing the muscles just behind your balls. The point of focus should be that spot even if other areas (like anus or lower abs) move. The goal is building strength in the pelvic floor area, rising awareness of the muscle group, so one can notice when it is tensed during the sessions and for better control. These kegel exercises for men should be done not too strongly but not too weakly and at a medium pace.

Root Lock Kegel:

Root lock kegels are done by clenching and relaxing your anus. The point of focus should be this spot even if other areas (like behind the balls or lower abs) move. The idea is to help the body differentiate between those and the regular kegel exercises for men. Both of the types of the kegels are useful for adding the control and balancing the muscles. You are using the same muscles but strengthening different parts of it, which will help add the power to the kegel hold during dry orgasm.

Rapid Kegels/Root locks

Rapid kegels for men are as fast as you can clench and unclench the pelvic floor muscles. The clench strength should be medium to low. Focus on speed and coordination. Make your kegels the same but very fast and synchronized. The idea behind this is increasing your coordination and flexibility.

Whisper Kegels/Root Locks

Whisper kegel exercises for men are done at any point, but should be done in both flaccid and fully erect state.The whisper kegel is not all about power and speed as much as it is about the control and the technique. The idea is to do kegels as weakly as you can, to the point that you can just barely feel them. The speed should be moderate and close to your pulse rate. Whisper kegels are helpful for cultivating wave/rolling orgasms.

Wave Kegels

Wave kegel exercises for men should be done flaccid and, later on when more experienced, at full erect state.The idea is to create a sort of wave in your pelvic floor area. In other words, first you clench behind your balls then unclench and clench your anus, then unclench and clench behind your balls. The power and speed aren’t as important as it is to not stop, but go from kegel to root lock without pause.

Wave kegels build your coordination. The exercise is flexible, so you can perform them with rapid kegels and root locks or whisper kegels or root lock. Notice how it makes you feel when starting with a root lock and when starting with a kegel. Also try to focus on the wave like sensation it can give to you at the PONR.

SloMo Kegel/Root lock

Start by slowly clenching your kegel for 5 seconds, then slowly unclench for 5 seconds. This is an advanced form and should be done when you are feeling at home with the regular kegel exercises for men. Late, you can increase the amount of time; however these should not be holds. The focus here is on a slow/gradual progression.

Kegel/Root Lock Hold

This one is easy. Clench your kegel, wait a few seconds, then release. In the beginning, limit yourself to 5 seconds then go to 10 seconds. You can increase your time; however I see little point in holding the kegel for more than 20 seconds. In this exercise concentrate more on the lasting of the kegel than the strength of the clench. This kegel exercises for men is solely for the muscle strength.

Power Kegel/Root Lock

In this kegel exercises for men, you clench the muscles as strong as you can then release. This is used to increase the muscle strength.

Reverse Whisper Kegel/Root Lock

Do a kegel hold then unclench just a little and then clench fully again. Do not unclench all the way, just enough to feel the unclenching.This one is useful helps make you aware of the fact your kegel hold while preforming a DO always weakens just a little bit. In order to prevent it from fully unclenching, or unclenching too much, you clench it again. A useful variation to get a stronger kegel hold is to clench stronger after each unclench. This helps build more power.

Triangle Kegel/Root lock Hold

When you can do a kegel hold for 10-15 seconds try this exercise. Using 15 se3conds as an example, for the first 5 seconds slowly clench your muscle, then at top strength hold for 5 seconds, then SLOWLY release for 5 seconds. This is probably one of the hardest kegels to master. Again the focus is on being gradual, like doing a very slow push-up.

Breathing kegel/root lock hold

Do a kegel hold, but try to breathe as normally as you can. For those people like me who have problems in separating the muscles, this kegel exercise is probably the hardest and requires much concentration, especially when edging.

Reverse kegels/root lock

In many ways, this is an advanced form of kegel exercises for men and reported to help men have better control over their premature ejaculation issues. This is done in order to teach your body to relax those muscles.The point of focus here is a little bit different, while the root lock variation is more or less the same. The kegel variation is now focused on the muscles behind the balls and the area around your penis.The root lock variation is done by having your anus open a little bit, and the area between your anus and between anus and balls should feel a little inflated.

The difference between these and regular kegels/root lock is you should not aim to do them as strongly as you can, but at a more medium to weak level. They are here to relax your muscles more than build them up. You should do them after any stronger kegel exercises for men (triangle hold, or power kegel etc).

Erect Forms:

CAUTION- All of the exercises in this section should be done erect. However, you should first be at home with the flaccid forms, in order to avoid potential problems and injury. When you are erect, you don’t feel as much pain and therefore are not aware of the muscle that you are overworking.

 Pelvic Lift Variation:

Pelvic Lift - Kegels, Only One Piece of the Equation to Strengthen the Pelvic Floor
Pelvic Lift

Step 1 – Lay on floor on your back (non-prone position) with knees bent. Hands should be on floor next to your hips.

Step 2 – Tighten abdominal as you raise hips from floor until back is straight from shoulder blades to knees. Hold this position. If need be use hands to support hips.

Step 3 – Do a kegel/root lock *

Step 4 – Lower hips back to floor before doing another set.

*You can do any kegel/root lock exercise here, flacid, erect and full erect variations, also you can do the reverse kegel exercises for men and its variations.

Towel Raises

Simply, place a towel over your erect dick and try to raise it. In beginning, use a light towel. When your muscle becomes stronger, slowly increase weight but NEVER GO TOO FAR. It is natural for your dick to lose the EQ after a few towel raises, so edge it until the EQ is around 8-9. You should not be doing this exercis on EQ 10, since it can lead to injuries. Your dick is too stiff and even moving can mean problems.

Rubber Band Kegel Variation

When fully erect, place the elastic part of your briefs/shorts/whatever on your dick and do a kegel, in this variation of kegel exercises for men. This can be used to add even more resistance to erect kegels.If you want even more resistance, pull the elastic part closer to your glands. You should be doing this rubber band kegeling ONLY WHEN YOUR MUSCLE IS VERY WELL DEVELOPED AND YOU HAVE NO PROBLEM WITH DOING THE TOWEL RAISES.

Kegels and Edging

When your kegels are strong enough, you’ll be able to apply a strong one at the PONR and stop ejaculation before it occurs. With enough skill, you can use it to achieve a dry orgasm. If you’re not conditioned enough for this, or your timing is off, this can result in a full, partial or retro ejaculation (when the ejaculate is forced into the bladder).

Tension Before Strength

Physiotherapists who specialize in the pelvic floor recommend dealing with tension first before dealing with weakness. For anyone who has pelvic tension, this should be your first priority. You should remove the tension with reverse kegels, relaxation exercises, pelvic stretches, and in more severe cases going to see a physio, before moving on to strengthening the pelvic floor with kegel exercises for men. This way you’ll create a strong and flexible pelvic floor that’s in balance.

Warming Up the Penis Before Exercising

Warming Up the Penis Before Exercising

The warm up is the most important part of any penis exercise routine. It keeps your penis safe, makes penis stretching and penis growth easier, and takes barely any work at all.

WARMING UP THE PENIS WITH A HEATING PAD, RICE SOCK, OR WARM WASHCLOTH

Warming Up the Penis Before Exercising - heating pad

  1. Once the warm-up device is hot and ready, wrap it around your entire penis.
  2. Leave your penis wrapped for five to ten minutes.
  3. Immediately after warming, start penile exercising.
How hot should the warm up be? A good rule of thumb: lukewarm is not hot enough and burning is too hot.

WARMING UP THE PENIS USING AN INFRARED HEAT LAMP

  1. Because sperm die at body temperature, cover your testicles with a sock or any type of fabric. Although testicle exposure to infrared light will most likely only have short term affects on sperm count, it’s best to stay safe and make sure your family’s genes are able to swim in the pool! Some people prefer using a sock to protect the testicles because it allows them to be tightly covered. This also prevents slippage during penile exercising.
  2. Set up the heat lamp at least 18 inches away from your penis. Do not put it any closer, or you will burn yourself. You can set the lamp as far as three feet away and still achieve a good warm-up.
  3. Allow five to ten minutes for thoroughly warming up penis.
  4. Immediately move on to your penis enlargement exercises.

FREQUENTLY ASKED QUESTIONS

Where can I buy an infrared light for warming up the penis?

    Infrared heat lamps are available at most home improvement stores, at pet stores that sell supplies for reptiles, or on the internet. An infrared bulb will work if you have a spare lamp. Or you can buy an infrared lamp and bulb combination, which can be found at most pet stores in the reptile section.

  1. How many watts does the infrared light need to be?
    250 watts is the suggested number. Put the lamp further than two feet away if you use more than 250 watts.
  2. If I am using an infrared light, can I leave it on during the workout?
    Yes. In fact, many men use the infrared light during their entire penis workout. It is, however, especially important to make sure your testicles are covered — in other words, blocked from the infrared light — if you are leaving the infrared light on for long periods of time.
  3. Should I do a post warm-up after I complete my workout?
    Expert opinions vary on this point. Some penile exercisers suggest yes, whereas others suggest no. We recommend not warming up (or warming down) after your workout.
Always warm up prior to penile exercising. If you are having trouble acquiring gains, it may be due to a problem with your penis warm-up. In many cases, a bad warm-up or no warm-up will hinder penis enlargement.

This is the fifth installment of the Penis Enlargement Guide.

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Jelqing Video: Watch Now & Learn How to Properly Jelq

jelqing video

For more than a millenia, men have used the jelq as an effective and natural means of penis enlargement. Here you’ll find all of our most popular jelqing videos. Each jelqing video demonstrates a different jelq variation, for your penis enlargement routine.

Jelqing Video Example 1: Basic Jelq/Jelqing Video

Originating in the ancient Middle East, men discovered jelqing could both increase their penis length and their girth. Following, you’ll find several variations of the jelq in our jelqing videos guide.

REMEMBER: As always, warm up your penis prior to doing any penis exercises. This includes the jelq. Jelqing should only be performed on a semi-erect penis. Jelqing with a full erection can cause damage. Listen to the cues your body is giving you when doing any penis exercise. Do not try to do too many jelqs at first. You’ll get better results by starting slowly and building up repetitions. Be consistent in your penis exercise routine to see the best results.

Jelqing Video Example 2: R’s Version of the Jelq

The difference in this version of the jelq, from a normal jelq, is an upwards, quick stroke (as opposed to the slower strokes pointed donwards). R’s routine also recommends jelqing for time.

Why is this jelq intense? Notice in the jelq video that the model has a high erection level. He really forces the blood up the penis. Both of these methods are great for increasing the intensity of the jelq. However, they should be avoided by beginners.

For the first month or so, use a lower erection level than our model does when jelqing. Gently push the blood up the penis.

Remember, our jelqing videos are for instructional purposes only. Listen to your body. Start slowly. Only increase intensity and/or duration after your body is accustomed to the exercise.

For more information on how to properly do these exercises, please reach out to  Male Enhancement Coach, AJ “Big Al” Alfaro.

This is the tenth installment of the Penis Enlargement Guide.

Up next: Kegel exercises for men Right Arrow Next Kegel Exercises for Men

Left Arrow Back How to Jelq Previous: How to Jelq

JAI Stretch

JAI stretch penis exercise

There are many different stretches, each one a little different from the next. In fact, almost every length penile exercise is based on some form of stretching. The JAI Stretch is another beginner penis enlargement stretch that you can do whenever you get a few minutes of privacy (along with basic penis stretching).Continue reading

Erect Bend Penis Exercise

Erect Bend Penis Exercise

Erect Bend: Penis Exercise

Warning:  Because of the intensity of erect bends, they should only be used by men who have been penis exercising for at least six months. Some men who have gone beyond their limit have injured themselves while performing the erect bend. Listen to the https://thebiohacker.com/articles/physiologic-indicators-pis-to-help-penis-growthbody cues your body is giving you and progress slowly.

Erect Bend Penis Exercise Example 1:

Example 2:


Erection Level: 90 to 95 percent (do not do this exercise 100 percent erect).

Recommended Reps: 1 to 3

Erect Bend Step-by-Step

1. Hand One: Perform a tight OK-grip at the base of your penis.

2. Hand Two: Gently bend the penis downwards for ten to fifteen seconds. If you feel any pain, stop immediately.

3. Repeat the bend in the other directions–up, left, right.

Erect Bend Penis Exercise

Tip! The bend doesn’t have to be massive. Aim for smaller bends in the beginning until you learn your limit.

Mini-Jelqs

Mini-Jelqs / Mini Jelqing

Mini-jelqs are a variation of jelqing. Developed in the ancient Middle East, more than a millenia ago, jelqing has been found to be a effective, safe and natural means of penis enlargement.

Despite the “mini” in its name, the mini-jelq holds all the same safety precautions of a full jelq. Always warm your penis up before you begin. Never perform the mini-jelq on a fully erection. If your body is telling you something hurts, stop doing it. Penis exercises are not a quick fix. Keep this in mind and begin to increase your mini-jelq reps slowlly. With consistent workouts, you” begin to see the positive penis enlargement effects very soon.

The Mini-Jelq Video

The Mini-Jelq can be done as a standard exercise, or you can use it to fix a penis curve, by focusing on one of your corpus chambers.

Example: Mini Jelq/Jelqing Video

 

 

For more instructional videos like the above and for personalized training, visit Male Enhancement Coach

Kegel Start/Stop

man urinating on the toilet - kegel start stop

The method used to find your pelvic floor muscle—stopping your urine mid flow—is actually an exercise in itself. Each time you stop urinating mid-flow, you’re actually exercising your pelvic floor muscles and doing a version of the kegel exercise.

kegel start stop - man urinatingContinue reading