A newbie starting the fight against Pre E

[Crate Junior Member Find all posts View Profile Close Crate]

A little history first.
I am very late to the sex party, didnt start until last year (Im in my late thirties), and when we started having sex I suffered from ED and couldnt get an erection at all, that was solved by abstaining from porn and masturbation, doing regular kegels and getting a few pills that helped beat the performance anxiety.
I suffered from Pre E from the very beginning but after a short while I discovered reverse kegels which basically cured me of Pre E, at least on most days, I only did the reverse kegels during sex and never trained it outside.

Then came a month of almost no sex due to us both being sick and her being on vacation.
After this month of very little sex the reverse kegels dont seem to do much of anything anymore(we have had sex about 15 times after the month so it isnt just build up tension anymore), I last 1-3 minutes on most occasions and I wonder what has happened since then.
I dont do as many regular kegels as I used to when trying to cure my ED (because they feel plenty strong tbh) so I wonder if that is related or if I have basically forgotten how to do a proper reverse kegel...
Which Im not sure I actually ever understood how to in the first place, I mean I cant do the "quickening your pee" without flexing my abs and tensing somewhat.

Any help and suggestion would be much welcome.

[sameel Senior Member Find all posts View Profile Close sameel]

Exercise like leg lifts, deadlifts, squats etc., can be a better substitute of RK's. Just try these.
https://www.pegym.com/forums/blogs/s...ation-fix.html

[Crate Junior Member Find all posts View Profile Close Crate]

But I can't do those during sex, will be a strange session at least They are definately worth doing though.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

You have no regular k/rk routine.

[Crate Junior Member Find all posts View Profile Close Crate]

That is something Im working on getting but it still baffles me that I could lose it, I mean it used to work when I did reverse kegels and now it doesnt seem to anymore.

[Crate Junior Member Find all posts View Profile Close Crate]

Im thinking a routine like this:

Front reverse kegel

Level - beginner / Force - Light to firm
Done at flaccid or 30-40% engorged

1. Focus on pushing out the muscle at the base of your penis (where your penis meets your body) while keeping the rest of the pelvic area as relaxed as possible. It can help to visualize the muscle expand like a balloon. This can cause your penis fill with blood giving you a flushed flaccid.
2. Aim to hold this for 10 sec. To start with you may find that hard so try 5 sec or 3 and work your way up. For however long you hold the stretch allow the same time to rest between reps. The force should be between light and firm. You should never be straining yourself, if you are then you're pushing too hard.
3. Repeat the above for 10 min. When you become more advanced you can increase the time and the length of the holds

Once you’ve mastered this exercise in one position you’ll then be able to do it in others until you’re able to do them while moving around barely even having to concentrating on doing them.

Back reverse kegel

Level - beginner / Force - Light to firm
Done at flaccid or 30-40% engorged

1. Now focus on your perineum just in front of your bum hole and push down and slightly back. If it helps you can imagine a piece of string or something similar attached to that same part of you and imagine it being pulled down and back. The force light to firm just as before, you should never be straining yourself.
2. Aim to hold this for 10 sec. To start with you may find that hard so try 5 sec or 3 and work your way up. For however long you hold the stretch allow the same time to rest between reps.
3. Repeat the above for 10 min. When you become more advanced you can increase the time and the length of the holds

Pelvic floor breathing

Level - Intermediate
Done flaccid or 30-40% engorged

1. Start by slowly doing a front kegel lightly (not hard and tense like a normal front kegel) then reverse it slowly into a front reverse kegel. This should be done slowly and controlled.
2. Repeat this for 1 min then rest for 1 min
3. Do this for 10 min. Over time you can increase the length of the exercise.

As the name suggests it should feel like your pelvic floor is breathing.
(copied from the Confusion with Reverse Kegels thread)
Once a day (not all together)

20 unweighted squats
3 times a day

10 x 10 sec kegels
5 x 20 sec kegels
1 x 60 sec kegel
3 times a day

Is this too much for a beginner, not enough or just fine ?
I can do regular kegels fairly strongly so Im not worried about those

[jockinthebox Retired Moderator Member of the Month May 2015PEGym Hero Find all posts View Profile Close jockinthebox]

Routine looks OK, just keep the ratio of K:RK @ 60:40%, once your pelvic floor is in balance. Sounds to me like you are imbalanced right now so concentrate on squats & RK's for an week or so, then during sex, practice deep abs breathing. Relax your pelvic muscles and focus on your breathing patterns (deep abs & slow rythumic breaths) as you slow thrust. This should help you control your ejaculations better once you regain pelvic balance and can RK when you feel the IR's coming on. Good luck!

[Crate Junior Member Find all posts View Profile Close Crate]

Thanks for the comment and suggestions.
I find it almost impossible to do the RK's without either tightening my abs or by doing it while breathing in.
Is this a major problem ?

[jockinthebox Retired Moderator Member of the Month May 2015PEGym Hero Find all posts View Profile Close jockinthebox]

Thanks for the comment and suggestions.
I find it almost impossible to do the RK's without either tightening my abs or by doing it while breathing in.
Is this a major problem ?

Keep practicing and you'll get the hang of it. You should be RKing as you exhale, not inhaling. You are trying to relax your pelvic floor to hold back or kill the IR's; so if necessary, try doing a kegel hold as you first feel the IR's starting, then relax that slowly into a RK. Practice this during edging to develop your stamina and better interpret the sensations. Over time, it will just come naturally and you will learn to plateau edge( & also while having sex) to DO, and eventually MMO...where EVERY guy wants to be!!

[Crate Junior Member Find all posts View Profile Close Crate]

Really ?Everywhere I read they say it is easier while inhaling and it also feels easier that way.Due to my asthma I have a stronger inhale than exhale, maybe that is a factor for me.

[longerlastingnoob Senior Member Member of the Month Jan 2015 Find all posts View Profile Close longerlastingnoob]

Really ?Everywhere I read they say it is easier while inhaling and it also feels easier that way.Due to my asthma I have a stronger inhale than exhale, maybe that is a factor for me.

Your right they are easier on inhale, easier to feel and easier to keep pushing, maybe jock was mistaken or he may find it easier on exhale.
The abs will tense it's normal the more you work at your routine the easier these things will get

[Crate Junior Member Find all posts View Profile Close Crate]

Good to hear. Long road ahead it feels like but it is so worth it.
Thanks for the help.

[jockinthebox Retired Moderator Member of the Month May 2015PEGym Hero Find all posts View Profile Close jockinthebox]

Your right they are easier on inhale, easier to feel and easier to keep pushing, maybe jock was mistaken or he may find it easier on exhale.
The abs will tense it's normal the more you work at your routine the easier these things will get

OOPS! My Bad, got my" in's" confused with my "ex's", sorry!..... Well, _hale, _hale, the gang's all here! (insert your in's or ex's wherever you please)

[Crate Junior Member Find all posts View Profile Close Crate]

So when I am done with edging for the evening, is it better to not have the ejaculation at all or is it better to "have it" but stop it through regular kegels ?

[jockinthebox Retired Moderator Member of the Month May 2015PEGym Hero Find all posts View Profile Close jockinthebox]

Edging for stamina is a good practice for all guys, so edge 20 minutes or more, reaching PONR 3 or more times, RK to hold off the IK's each time and continue edging. I only ejaculate every other edging session or 2-3 X /week. If I'm having a lot of sex that week, I may not ejac at all after edging. Just depends, since ejac is good for your prostate, but bad for your EQ. That's why pre-E guys and excessive PORN masturbators have to retrain their brain and focus on stamina training to overcome their desire to ejaculate every time they edge.