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How To Do PC Muscle Exercises!

Dr.Inderjeet Singh Gautam 93% (4026ratings)
D.E.H.M, B.E.M.S, M.D.(E.H)
Sexologist, Faridabad
How To Do PC Muscle Exercises!

What is pc muscle?

PC muscle stands for pubococcygeus muscle. It is a muscle found in the lower part of the body in both males and females. It appears like a swing that stretches from the pubic (pubis) bone to the coccyx (tail bone of the spinal cord) making the floor muscles of the pelvic cavity. It is also called pelvic floor muscle because it supports many pelvic organs in the pelvic cavity. It supports bladder and bowel movements in men and the uterus and bowel movements in women. Organs  which are held by our PC muscles rectum, bladder, uterus, prostate.

It is the muscle used to shut off your urine flow. When you try to urinate and stop the flow of your urine there is a muscle at work to help is called pubococcygeal muscle.

How to recognize your PC muscle?

For males the easy way to find our PC muscle is to stop between urine mid-flow. The muscles you felt kink are the PC muscles. For women, Feel the muscles in our vagina, bladder or when anus gets tight and moves up. These are the pelvic floor muscles. 

What happens if this muscle loosen its strength(i.e. power to do its function properly)?

It causes us pelvic floor dysfunction. we may suffer from  following error-

1) Our bladder function is governed by PC muscles. Due to pelvic floor dysfunction. we might not be able to control urine flow according to will. And you may ooze out urine while sneezing or coughing.

2) Due to pelvic control by PC muscles its dysfunction may cause poor alignment of posture of the body.

3) In men the prostate and in women uterus is governed by PC muscle. Due to dysfunction of it, men may suffer from ED (erectile dysfunction) i.e. you may have premature ejaculation. And in women they may have pain while having sex. This is the major problem in the world from which many suffer.

4)  In men and women rectum is governed by PC muscles. Due to its dysfunction the voluntary movements of stool suffer. You may suffer fecal discomfort and uneven discharge. There may be leakage while sneezing and coughing.

Pelvic floor dysfunction is due to following:

  • Traumatic injuries like accidents by vehicles to the pelvic area can cause damage to muscles leading to pelvic floor dysfunction.

  • In pregnancy, your pelvic floor muscles and tissues get strained during pregnancy, especially if labor time was long or procedure difficult.

  • It may be due to chronic habits like going to the washroom for a long time and applying pressure to the bladder while peeing or sitting for a long time to pass a hard stool .

  • Surgery for fistula and fissure can weaken the rectum PC muscles.

  • Overweight and Advancing age are natural causes of losing function of PC muscles causing pelvic floor dysfunction.

EXERCISE

There are many exercise to do by which we can strengthen our the PC muscles :

1) Running, walking and doing squats strengthen the lower muscles.

2) Yoga stretches many muscles as well as PC muscles. This helps to add more muscle cells so that muscle gets more strength.

3) Kegel exercise is one the best exercises to strengthen the PC muscles.

An american gynecologist, DR. Arnold H. Kegel developed a non surgical way to stop urine   leakage in women. This way is a Kegel exercise. Kegel exercises are easy to do, but finding the right muscles to exercise is hard. Many men and women who do Kegels are actually exercising on abdominal, buttock, or inner thigh muscles not on correct muscle that is why they don't reap these exercise benefits.

Location :

To do and for the benefit of Kegel exercises we need to find the right muscle to exercise. There are three muscles, you need to discover and kink to complete a correct Kegel exercise.

1) Bulbocavernosus (BC) muscle that is used to stream blood into the penis and to squirt urine and semen out of penis and urethra in males and females respectively.

2) Pubococcygeus (PC) muscle. 

3) Iliococcygeus muscle (IC), holds lower organs and guides the mechanisms of pooping(helping to poop and returning the rectum to its home position). They also help in orgasm.

Note:

The BC muscle is more important in doing Kegel exercises. Other two are of less work in this exercise. You find this muscle by stopping your urine stream while you’re peeing which all men do while peeing.

 OR

Feel the PC muscle by drawing penis inward to the body, making it shorter by length. Your scrotum and near may feel pulling upwards. Women can feel while peeing or tightening the vagina.

Both men and females can feel while trying to avoid passing gas.

Kegel exercise practice:

A)

First necessary to choose the right muscle, try to feel the muscles as described above by lying on your back. When you have the idea of it, we can practice it while sitting and standing.

  •  Try to contract our pelvic floor muscles for 3 to 5 seconds.

  •  Relax for 3 to 5 seconds.

  •  Repeat the contract/relax cycle 10 times.

  • We must keep other muscles relaxed like don't try to contract our abdominal, thigh, or butt muscles, or lift your pelvis. By placing a hand gently on your belly we can detect any unwanted abdominal action.

  • The time of contraction should be gradually increased. It should rhythm for 10-second between contractions and relaxations.

  • Every day we should try to do at least 30 to 40 Kegel exercises. To do them all at once is bad so we should regulate and spread them throughout the day.  These are secrecy exercises that no one will notice or see but you try to do when you are  waiting at a stoplight, riding an escalator, or standing in a queue.

B)

  • First lay down at the back and fold your leg so that it is perpendicular to the floor.

  • Move your pelvic area upward so that your thigh, pelvic , and whole abdomen gets aligned.

  • Now, after holding for a few seconds, relax the pelvic area to the floor.

  • Repeat this 20 times, twice a day.

C)

  • Make your leg in butterfly position while sitting.

  • Flap the leg slowly 20 times twice a day.

  • Do plank for 30s twice a day.

Conclusion: 

We should pay attention to it and do exercise properly. This PC muscle dysfunction causes many problems in daily life. We should maintain a proper diet to support this exercise. Sex life is the major problem in peoples that can be avoivded by above mentioned exercises. 

 

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How To Do Pc Muscle Exercises in Hindi | पी सी मसल्स भी हैं बहुत महत्वपूर्ण, इनका व्यायाम जानना भी है जरुरी

Orthopedic Doctor, Mumbai
How To Do Pc Muscle Exercises in Hindi | पी सी मसल्स भी हैं बहुत महत्वपूर्ण, इनका व्यायाम जानना भी है जरुरी

प्यूबोकॉसीजस मांसपेशियां पेल्विक कैविटी के तल का निर्माण करती है और प्यूबिक बोन से रीढ़ की हड्डी के नीचे तक झूले की तरह फैली रहती हैं। इन्हें पीसी मसल्स भी कहा जाता है। जब आप युवा होते हैं, तो आपके पीसी मांसपेशियां आमतौर पर तनी हुई और मजबूत होती हैं। जैसे-जैसे आपकी उम्र बढ़ती है, वे कमजोर और ढीली हो सकती है।  गर्भावस्था या बच्चे के जन्म, प्रोस्टेट कैंसर सर्जरी, मूत्राशय या आंत्र समस्याओं, या अन्य कारकों के परिणामस्वरूप वे बहुत कमजोर या ढीले हो सकते हैं। पी मसल्स का ढ़ीला होना मूत्राशय पर नियंत्रण और यौन जीवन को नकारात्मक रूप से प्रभावित कर सकता है। लेकिन जिस तरह आप नियमित वर्कआउट के जरिए अपने हाथ या पैर की मांसपेशियों को मजबूत कर सकते हैं, उसी तरह आप पीसी मसल्स (केगल) एक्सरसाइज से इन्हें मजबूत कर सकते हैं।

केगल एक्सरसाइज क्या है और ये पीसी मसल्स की कैसे मदद करती है?

डॉ. अर्नोल्ड केगेल ने मूल रूप से 1940 के दशक के अंत में पीसी मसल्स के लिए कुछ एक्सरसाइज इजाद की थी जिसे अब  केगेल एक्सरसाइज कहा जाता है।  इनसे महिलाओं को प्रसव के बाद अपने मूत्राशय पर नियंत्रण पाने में मदद करना ही मुख्य उद्देश्य था।

तब से, कई अध्ययनों से पता चला है कि केगेल व्यायाम महिलाओं में कई स्थितियों का इलाज करने में मदद कर सकता है। वे महिलाओं में मूत्र निरंतरता में सुधार करने में मदद कर सकते हैं। वर्ल्ड जर्नल ऑफ यूरोलॉजी में एक अन्य अध्ययन से पता चलता है कि वे न केवल तनाव मूत्र असंयम का इलाज करने में मदद कर सकते हैं, बल्कि महिलाओं में पेल्विक ऑर्गन प्रोलैप्स और यौन रोग का भी इलाज कर सकते हैं।

केगेल व्यायाम क्यों जरुरी है

केगेल एक्सरसाइज से पेल्विक फ्लोर की मांसपेशियां मजबूत होती हैं, जो गर्भाशय, मूत्राशय, छोटी आंत और मलाशय को सहारा देती हैं। गर्भावस्था, प्रसव, सर्जरी, उम्र बढ़ने, कब्ज या पुरानी खांसी से अत्यधिक तनाव और अधिक वजन होने सहित कई कारक आपकी पेल्विक फ्लोर की मांसपेशियों को कमजोर कर सकते हैं। केगेल व्यायाम करने से आपको लाभ हो सकता है यदि आप:

  • छींकते, हंसते या खांसते समय मूत्र की कुछ बूंदों का रिसाव हो जाता है (स्ट्रेस इनकॉन्टिनेंस)
  • पेशाब करने से पहले ही पेशाब करने की तीव्र इच्छा(यूरिनरी अर्ज इनकॉन्टिनेंस)
  • मल का रिसाव (फेकल इनकॉन्टिनेंस)

कैसे करें पीसी मसल (केगेल) व्यायाम ?

पुरुष और महिला दोनों मूल रूप से एक ही तरह से केगेल व्यायाम कर सकते हैं। आपने शायद महिलाओं के लिए केगेल व्यायाम के बारे में सुना होगा - लेकिन पुरुषों के लिए भी उतने ही महत्वपूर्ण हैं। कुछ शोध बताते हैं कि ये पैल्विक फ्लोर-मजबूत करने वाले व्यायाम प्रोस्टेट सर्जरी के बाद मूत्राशय पर नियंत्रण बहाल करने में मदद कर सकते हैं। यौन चिकित्सा समीक्षा में रिपोर्ट किए गए शोध से पता चलता है कि वे पुरुषों में यौन रोग के इलाज में भी मदद कर सकते हैं। अधिक विशेष रूप से, वे क्रोनिक प्रोस्टेटाइटिस या क्रोनिक पेल्विक दर्द सिंड्रोम वाले पुरुषों में इरेक्शन, स्खलन नियंत्रण और संभोग तीव्रता में सुधार करने में मदद कर सकते हैं।

आप पुरुष हैं या महिला सबसे अहम है कि पीसी की मांसपेशी कहां हैं इसका पता लगाएं। इसके लिए आप सोचें कि आप पेशाब कर रहे हैं, फिर तेजी से मांसपेशियों के संकुचन के साथ प्रवाह को रोकने की कोशिश करें। मूत्राशय से प्रवाह को रोकने के लिए आपने जिस मांसपेशी का उपयोग किया है, वह आपकी पीसी मसल है। वे वही मांसपेशियां हैं जिनका उपयोग आप गैस पास करने से बचने के लिए कर सकते हैं। यदि आप पुरुष हैं, तो इन्हें सिकोड़ने पर आपके अंडकोष भी  ऊपर उठेंगे।

एक बार जब आप अपनी पीसी मांसपेशियों का पता लगा लेते हैं, तो उन्हें फ्लेक्स करने का अभ्यास कर सकते हैं। 5 से 20 सेकंड के लिए अपने पीसी की मांसपेशियों को सिकोड़ें और रोककर रखें। फिर उन्हें छोड़ दें। आप इस सरल व्यायाम को लगातार 10 से 20 बार, दिन में तीन से चार बार दोहरा सकते हैं। धीरे-धीरे आपके द्वारा पूर्ण किए जाने वाले संकुचनों की संख्या और प्रत्येक संकुचन की अवधि को बढ़ाते रहें। समय के साथ, यह सरल व्यायाम आपके पीसी की मांसपेशियों को मजबूत करने में मदद कर सकता है।  साथ ही यौन क्रिया को बेहतर बनाने में मदद कर सकता है।

आप इस बुनियादी अभ्यास पर विविधताएं भी आजमा सकते हैं। उदाहरण के लिए, लगातार कई बार अपने पीसी की मांसपेशियों को सिकोड़ें और छोड़ें। या उन्हें बहुत धीरे-धीरे अनुबंधित करने का अभ्यास करें।आप खड़े, बैठे या लेटते समय केगेल व्यायाम के अगले स्तर के पा सकते हैं। अपनी तकनीक को परफेक्ट करें केगल्स करने के लिए, कल्पना कीजिए कि आप एक संगमरमर पर बैठे हैं और अपनी श्रोणि की मांसपेशियों को इस तरह कस लें जैसे कि आप संगमरमर को उठा रहे हों। इसे एक बार में तीन सेकंड के लिए आज़माएं, फिर तीन की गिनती के लिए आराम करें।

अपना ध्यान बनाए रखें। सर्वोत्तम परिणामों के लिए, केवल अपने श्रोणि तल की मांसपेशियों को कसने पर ध्यान दें। दिन में तीन बार दोहराएं। एक दिन में 10 से 15 दोहराव के कम से कम तीन सेट करने का लक्ष्य रखें। पीसी की मांसपेशियों को 10 बार फ्लेक्स करें। इसे हर बार एक या दो सेकंड के लिए रुकें, फिर छोड़ दें। इसे दिन में तीन बार,प्रति सप्ताह तीन से चार बार दोहराएं। इस अभ्यास के दौरान सामान्य रूप से सांस लें और अपनी सांस रोककर रखने की कोशिश करें।

जितना हो सके अपने पीसी मसल्स को धीरे-धीरे सिकोड़ें के लिए पांच सेकंड का समय लें। अब यदि संभव हो तो पूरे पांच सेकंड के लिए इसे रोककर रखें और अगले पांच सेकंड में धीरे-धीरे छोड़ दें। यदि आप पुरुष हैं, तो इरेक्शन के साथ पीसी मांसपेशियों के व्यायाम करें। ऐसे कई पीसी मसल एक्सरसाइज हैं जिन्हें आप इरेक्शन के साथ पुरुष के रूप में कर सकते हैं, और उनमें ज्यादातर रेजिस्टेंस ट्रेनिंग शामिल होती है। अपने इरेक्ट लिंग के ऊपर एक छोटा तौलिया रखें और पीसी की मांसपेशियों को निचोड़कर तौलिये को ऊपर उठाएं। 2-5 सेकंड के लिए रुकें, आराम करें और 30 बार दोहराएं।

अपने हाथ को अपने सीधे लिंग से एक या दो इंच ऊपर रखें। अपने इरेक्शन को अपने हाथ तक उठाने के लिए अपने पीसी की मांसपेशियों को कस लें। 2-5 सेकंड के लिए रुकें, आराम करें और 30 बार दोहराएं।

संभोग करते- करते केगेल एक्सरसाइज

केगेल एक्सरसाइज महिला और पुरुष दोनों ही पार्टनर्स के लिए शारीरिक सुख का कारण भी बन सकती है। कई अध्ययनों ने महिलाओं में बेहतर यौन क्रिया और पेल्विक फ्लोर मांसपेशियों के संबंध को जोड़ा है। अपने पार्टनर के साथ पीसी मसल्स एक्सरसाइज करें। सेक्स के दौरान पीसी एक्सरसाइज करना प्रोडक्टिव और मजेदार हो सकता है। बस यह सुनिश्चित करें कि आपका साथी व्यायाम करने के लिए उतना ही उत्सुक है जितना आप हैं। इन एक्सरसाइजों में निम्न कामुक तरीके अपनाए जा सकते हैं-

पुरुष साथी खड़ा हो जाता है, महिला में प्रवेश करता है, और जोड़ी पीसी मांसपेशियों के व्यायाम करती है - वह फ्लेक्स करता है। इस प्रक्रिया को कई बार दोहरा सकता है।

इरेक्शन के साथ पीसी मसल्स को संकुचित करें-इरेक्शन होने तक अपने लिंग की मालिश करें या अपने पार्टनर से कराएं। अपने लिंग की धीरे-धीरे तब तक मालिश करें जब तक कि आप संभोग सुख के कगार पर न हों। जैसे ही लगे कि आप स्खलित होने वाले हैं तुरंत मालिश करना बंद करें और अपने पीसी की मांसपेशियों को सिकोड़ना शुरू करें।

एक बार जब आपका इरेक्शन शिथिल होने लगे, तब तक अपने लिंग की मालिश करें जब तक कि आप फिर से संभोग के कगार पर न हों।

परिणाम की इच्छा कब करें?

यदि आप नियमित रूप से केगेल व्यायाम करते हैं, तो आप परिणाम की उम्मीद कर सकते हैं लेकिन इसमें कुछ हफ्तों से कुछ महीने तक लग सकते हैं। निरंतर लाभ के लिए, केगेल व्यायाम को अपनी दिनचर्या का स्थायी हिस्सा बनाना जरुरी है।

सावधानियां भी हैं जरुरी

ध्यान रहे कि अधिक जटिल अभ्यासों पर तभी आगे बढ़ें जब आप बुनियादी पीसी व्यायाम करने में आत्मविश्वास महसूस करें। ये व्यायाम करते समय अपने पेट, जांघों या नितंबों की मांसपेशियों को न मोड़ें। अपनी सांस रोकने से बचें। इसके बजाय, अभ्यास के दौरान स्वतंत्र रूप से सांस लें।

इसके साथ ही मूत्र प्रवाह को शुरू करने और रोकने के लिए केगेल व्यायाम का उपयोग करने की आदत न डालें। अपने मूत्राशय को खाली करते समय केगेल व्यायाम करने से वास्तव में मूत्राशय का अधूरा खाली होना हो सकता है - जिससे मूत्र पथ के संक्रमण का खतरा बढ़ जाता है।

अतिव्यायाम न करें

किसी भी बुनियादी और मध्यवर्ती अभ्यास को एक साथ मिलाएं, लेकिन अपने पीसी की मांसपेशियों पर बेवजह का दबाव ना डालें। इससे पीसी मांसपेशियों में थकान हो सकती है। यह भी जरुरी है कि यदि आप तुरंत वांछित परिणाम नहीं देखते हैं तो निराश न हों। वे प्रत्येक व्यक्ति के लिए अलग-अलग समय लग सकता है। यदि आप केगेल व्यायाम सत्र के बाद अपने पेट या पीठ में दर्द महसूस करते हैं, तो यह एक संकेत है कि आप उन्हें सही तरीके से नहीं कर रहे हैं। 

Cure Constipation - Health Tip

Dr.Vishesh Sareen 89% (12379ratings)
MD(EH)/AM/Accupressure
Homeopath, Chandigarh
Cure Constipation - Health Tip
You may take one small pc. Of gud with boiled milk at night and in the morning be relaxed.
1 person found this helpful

Improve Sexual Performance Through Exercise - Fitness Guidelines for the Penis

Dr.Vinod Raina 91% (6494ratings)
MD - General Medicine
Sexologist, Delhi
Improve Sexual Performance Through Exercise - Fitness Guidelines for the Penis


Men who worry about their "bedtime performance" should practice good sexual fitness, a process which involves engaging in regular exercise - or 'sexercise,' if you will. The man who likes to ensure appropriate penis care should welcome the opportunity to strengthen his member as well as other parts of the body which play an essential role in sexual activity. A word of caution: as in all things related to exercise, a man should take care and know his limits. He also should check with his doctor before beginning any new exercise routine.

It's not all about the penis.

Look, all men know that when it comes to sex, the penis is the star of the show, and it's true that many exercise do focus on one's manhood; however, a comprehensive sexual fitness program takes a more "total body" approach. The supporting players have to be able to provide valuable support to the star, or else there's no show.

That said, this article will begin with the penis but then move on to the other players in short order.

The penis and his Kegels

Kegels are the king of penis exercises. They are performed using the pubococcygeus muscle, often just called the PC.

How to find the PC

The PC attaches to the pubic bone in the front and the tailbone (also called the coccyx) in back. The PC is most often used to stop or release the flow of urine. If a man is urinating and then needs to stop, he squeezes the PC, and it contracts, shutting off the flow until he is ready to release it again.

As it happens, the PC is good for more than just controlling urinary flow. A strong PC translates into a strong penis. Studies indicate that a strong PC can play a role in obtaining stronger erections; helping a man to prolong the time it takes to reach ejaculation; aiding in stronger penis thrusting; and may even help with prostate issues.

Kegel exercises, named after the doctor who first developed them, involve contracting and releasing the PC. There are dozens of variations, but a common beginning Kegel exercise routine follows:

  • Contract and hold the PC in a contracted state for 5 seconds; release for 5 seconds.
  • Repeat five-ten times.
  • Repeat three times a day.
  • As one's PC becomes stronger, the length and number of repetitions can be increased.

Upper body strength

Good upper body strength is essential for an active partner-based sex life, especially if a man is going to be in the missionary position in heterosexual relationships or a "top" in homosexual relationships. If a guy's arms are weak, he's not going to be able to hold himself up properly.

Push-ups are an ideal way to help build strength in the arms. If a man is not up to doing traditional push-ups, he can start with wall push-ups (placing hands against the wall, arms straight out, feet firmly planted, then bending arms in and straightening them out). For those with decent upper body strength, chin-ups can be used to present a greater challenge.

Get hip.

Intercourse involves a significant amount of intense hip action: men need to be able to thrust powerfully and deeply.

Lunges are an effective way to exercise the hips. Stand with one foot about 18 inches forward of the other. Bend the knees slightly, then push forward with the pelvis until you feel a good, definite stretch. Hold it for 30 seconds, then relax for 5 second and repeat. Try to get in five-ten repetitions initially and work up to as many as possible. These are the most important exercises, but it doesn't hurt to work on strengthening abdominals and back muscles as well.

Penis care and grooming

All of that hard work will go to waste if the penis isn't in prime condition at show time. An A-class performance requires healthy, responsive skin that looks and smells fresh, pleasant and appealing. In order to ensure that the manhood is ready for action, men should take care to keep it clean, as well as trimming away excess hair that can trap sweat, body fluids and grime. Adding a first class penis health cream (health professionals recommend Man 1 Man Oil) can also help maintain a youthful, responsive member. Look for a powerful cream that includes Shea butter (a sought-after high end emollient) and vitamin E (a natural hydrator) to help soothe and pamper the penis. As a bonus, find a cream that also contains vitamin B5, which is essential for the healthy maintenance of penile cells.


Updates from Lybrate: Due to stress and hectic lifestyle, sexual bliss has become a dream for many. To keep your sex life alive and kicking, Buy these Sexual Wellness Products available at Lybrate's GoodKart.
 

11 people found this helpful

Effective Kegal Exercises to Increase Penis Size Naturally

Dr.Vinod Raina 91% (6494ratings)
MD - General Medicine
Sexologist, Delhi
Effective Kegal Exercises to Increase Penis Size Naturally

Kegel exercises are generally penis enlargement exercises that can provide vital health benefits sans the cardiovascular strain that other penis enlargement exercises tend to come with.

In a nutshell, kegel exercises involve contracting, flexing, and releasing the pelvic floor's PC muscles, which stretch from the urinary sphincter to the anus. While these muscles keep the internal organs in place, though, they also do much more than that in terms of medical benefits and sexual health.

Benefits of Kegel Exercise in Penis Enlargement 

Penis enlargement exercises come with various medical benefits. A lot of men experience bowel and urinary incontinence, for example, especially if they have poor muscle tone. Then there are men who struggle with leakage after laughing, coughing or sneezing, and men who have trouble with their bowel movements. Well, kegel exercises can actually improve a man's bladder control and can treat male prostate troubles, like benign prostatic hyperplasias and prostatitis.

As just mentioned, these penis enlargement exercises can also help a man's sexual health. See, kegel exercises can bring about stronger PC muscles with time. This can, in turn, make your erections stronger and improve the blood circulation in your penis.

They can also help keep premature erectile dysfunction at bay. In fact, some studies show that kegel exercises are also helpful for a lot of men who have trouble with premature ejaculation. Aside from that, stronger PC muscles may also result in stronger and more intense ejaculation.

How do Kegel exercises work?

The good news is that learning this particular penis enlargement kegel exercises is incredibly easy. After all, all that you need to do is squeeze your PC muscles and contract them. To find these muscles, just stop the flow of your urination while you urinate. The muscles that come into play there are the ones that you will need to focus on. If that doesn't work, try squeezing out the very last drops of your urine after urination. The muscles that come into play there are the exact same ones.

Either way, effective kegel exercises only squeeze the PC muscles. Other muscles should never be involved when it comes to this, not even the buttocks, abdomen, or thighs. Once you get used to this, you should be able to contract your penis separately from your anus sphincter muscle whenever you want to.

How Often Should I Do My Kegel Exercises?

If you want to strengthen your muscles even further, you can put a light washcloth on your manhood and then clench it to lift the washcloth. Ideally, you should do this exercise three times a day - in the morning, at noon, and at night.

To start, do 15 repetitions of 3 sets each time. Of course, you can still change things up a bit and make up your own repetitions and sets as you see fit. You also have the option to do your exercises clothed or naked, during commercials, at home, or at work. You can even do them in bed if you want.

Support Your Partner in Kegel Exercises

If you have a supportive partner, you can even do these kegel exercises together if you are comfortable doing so. Just get an erection, penetrate your partner, and alternate doing repetitions as needed. This can actually make your sexual experience much more intense for the both of you - believe it.

If you still haven't looked into penis enlargement exercises yet, then now would be the best time to start practicing. By strengthening your PC muscles, you can reap all of the positive medical benefits and sexual health benefits that come with these exercises. This would hold especially true if you do kegel exercises on a daily basis. Besides, why shouldn't you? They are easy to do, to begin with, and will only get easier with time.


Update From Lybrate: Due to stress and hectic lifestyle, sexual bliss has become a dream for many. Buy these Sexual Wellness Products from Lybrate's GoodKart. To keep your sex life alive and kicking.

In case you have a concern or query regarding sexual health ask a doctor online, you can consult the best sexologist doctor online, & get the answers to your questions.

 

5 people found this helpful

Anal Breathing - How & Why Is It Done?

Dr.Vikas Deshmukh 89% (87ratings)
MBBS, M.D Psychiatry , Diploma In Psychological Medicine
Sexologist, Navi Mumbai
Anal Breathing - How & Why Is It Done?

Anal breathing is the beginner’s version of Tao’s Qi Gong. It focuses on the lower portion of the body. Anal breathing helps young men and boys suffering from critical sex problems such as impotence and weak erection. The knowledge of anal breathing is passed by the Tao masters of China thousands of years ago. This method aims at enhancing the bio-energy flow from the conception vessel and Governor's vessel. Once the technique is mastered, it can fetch rich benefits to people suffering from sexual problems.

How is anal breathing done?

  1. The procedure starts with a simple exercise of the butt. While urination, light pressure needs to be applied to the bladder by pushing the ankles and the heels upward and squeeze the buttocks against the anus and the tailbone. This will stop urination by contracting the PC muscles and the prostate gland. This, in turn, makes the buttock muscles trigger the s4-s2 muscles to close the prostate-bladder outlet.
  2. Similar width of the shoulder and the leg should be maintained at all times while performing this technique. Slight pressure should be exerted against the bladder and the buttocks should be contracted against the tailbone until it becomes warm.
  3. The contraction of the butt should be synchronized with the inhalation. While inhaling, it should be ensured that the muscle of the tailbone-anus should be contracted towards the spine. The air should be sucked into the spine, anus and the tailbone of an individual. The sensation of the air getting into the anus is known as anal breathing.

Tips to contract the muscles:

  1. Beginners have a tendency to contract the anal muscles harder than necessary. Hard contractions end up in doing more harm than good. With more practice, it is possible to master the procedure of contracting the tailbone-anus muscles thereby improving the quality of the erection.
  2. The pressure applied to the bladder should be very less. The pressure should be such that the relaxation and the expansion of the prostate and the PC muscles happen smoothly.
  3. In case a person possesses a weak prostate or PC muscle, it is advised that he consumes herbs such as the Patricia, Pyrrosia, dianthus, etc.

Check the reservoir:
If the morning erection is no more felt or there is a feeling of fatigue in an individual, the testosterone percentage may be extremely low or non-existent. It is the testosterone that produces nitric oxide to empower erection. If testosterone is lagging in a person, it is advised that necessary measures are taken to build up testosterone levels in the body. This could be done by hormonal therapy, consumption of herbs, medications and such other ways. If you have any query then you can consult Sexologists in Navi Mumbai and get the answer instantly.

6457 people found this helpful

Method of Anal Breathing! - How and Why Is It Done?

Dr.Rahul Gupta 95% (42783ratings)
MD-Ayurveda, Bachelor of Ayurveda, Medicine & Surgery (BAMS)
Sexologist, Haldwani
Method of Anal Breathing! - How and Why Is It Done?

Anal breathing is the beginner’s version of Tao’s Qi Gong. It focuses on the lower portion of the body. Anal breathing helps young men and boys suffering from critical sex problems such as impotence and weak erection. The knowledge of anal breathing is passed by the Tao masters of China thousands of years ago. This method aims at enhancing the bio-energy flow from the conception vessel and Governor's vessel. Once the technique is mastered, it can fetch rich benefits to people suffering from sexual problems.

How is Anal breathing done?

  1. The procedure starts with a simple exercise of the butt. While urination, light pressure needs to be applied to the bladder by pushing the ankles and the heels upward and squeeze the buttocks against the anus and the tailbone. This will stop urination by contracting the PC muscles and the prostate gland. This, in turn, makes the buttock muscles trigger the s4-s2 muscles to close the prostate-bladder outlet.
  2. Similar width of the shoulder and the leg should be maintained at all times while performing this technique. Slight pressure should be exerted against the bladder and the buttocks should be contracted against the tailbone until it becomes warm.
  3. The contraction of the butt should be synchronized with the inhalation. While inhaling, it should be ensured that the muscle of the tailbone-anus should be contracted towards the spine. The air should be sucked into the spine, anus, and the tailbone of an individual. The sensation of the air getting into the anus is known as anal breathing.

Tips to Contract Anal Muscles

  1. Beginners have a tendency to contract the anal muscles harder than necessary. Hard contractions end up doing more harm than good. With more practice, it is possible to master the procedure of contracting the tailbone-anus muscles thereby improving the quality of the erection.
  2. The pressure applied to the bladder should be very less. The pressure should be such that the relaxation and the expansion of the prostate and the PC muscles happen smoothly.
  3. In case a person possesses a weak prostate or PC muscle, it is advised that he consumes herbs such as Patricia, Pyrrosia, dianthus, etc.

Check Reservoir

If the morning erection is no more felt or there is a feeling of fatigue in an individual, the testosterone percentage may be extremely low or non-existent. It is the testosterone that produces nitric oxide to empower erection. If testosterone is lagging in a person, it is advised that necessary measures are taken to build up testosterone levels in the body. This could be done by hormonal therapy, consumption of herbs, medications, and such other ways. Ayurveda is the perfect way through which you can get treated for the same, for more details consult.


Updates from Lybrate: Due to stress and hectic lifestyle, sexual bliss has become a dream for many. To keep your sex life alive and kicking, Buy these Sexual Wellness Products from Lybrate's GoodKart.

In case you have a concern or query regarding sexual health ask a doctor online, you can consult the best sexologist doctor online, & get the answers to your questions.

 

11054 people found this helpful

Anal Breathing - Know The Method!

Dr.Sharath Kumar C Sharath 95% (1421ratings)
MBBS, M.Sc, Ph.D, FPSM, DRM, DMRD, DGLS, C.Sc, DYN, FECSM ( Europe ), FCGP
Sexologist, Bangalore
Anal Breathing - Know The Method!

Anal breathing is the beginner’s version of Tao’s Qi Gong. It focuses on the lower portion of the body. Anal breathing helps young men and boys suffering from critical sex problems such as impotence and weak erection. The knowledge of anal breathing is passed by the Tao masters of China thousands of years ago. This method aims at enhancing the bio-energy flow from the conception vessel and Governor's vessel. Once the technique is mastered, it can fetch rich benefits to people suffering from sexual problems.

How is anal breathing done?

  1. The procedure starts with a simple exercise of the butt. While urination, light pressure needs to be applied to the bladder by pushing the ankles and the heels upward and squeeze the buttocks against the anus and the tailbone. This will stop urination by contracting the PC muscles and the prostate gland. This, in turn, makes the buttock muscles trigger the s4-s2 muscles to close the prostate-bladder outlet.
  2. Similar width of the shoulder and the leg should be maintained at all times while performing this technique. Slight pressure should be exerted against the bladder and the buttocks should be contracted against the tailbone until it becomes warm.
  3. The contraction of the butt should be synchronized with the inhalation. While inhaling, it should be ensured that the muscle of the tailbone-anus should be contracted towards the spine. The air should be sucked into the spine, anus and the tailbone of an individual. The sensation of the air getting into the anus is known as anal breathing.

Tips to contract the muscles:

  1. Beginners have a tendency to contract the anal muscles harder than necessary. Hard contractions end up in doing more harm than good. With more practice, it is possible to master the procedure of contracting the tailbone-anus muscles thereby improving the quality of the erection.
  2. The pressure applied to the bladder should be very less. The pressure should be such that the relaxation and the expansion of the prostate and the PC muscles happen smoothly.
  3. In case a person possesses a weak prostate or PC muscle, it is advised that he consumes herbs such as the Patricia, Pyrrosia, dianthus etc.

Check the reservoir:
If the morning erection is no more felt or there is a feeling of fatigue in an individual, the testosterone percentage may be extremely low or non-existent. It is the testosterone that produces nitric oxide to empower erection. If testosterone is lagging in a person, it is advised that necessary measures are taken to build up testosterone levels in the body. This could be done by hormonal therapy, consumption of herbs, medications and such other ways. In case you have a concern or query you can always consult an expert & get answers to your questions!

5225 people found this helpful

How Is Anal Breathing Done?

Sexologist
Sexologist, Delhi
How Is Anal Breathing Done?

Anal breathing is the beginner’s version of Tao’s Qi Gong. It focuses on the lower portion of the body. Anal breathing helps young men and boys suffering from critical sex problems such as impotence and weak erection. The knowledge of anal breathing is passed by the Tao masters of China thousands of years ago. This method aims at enhancing the bio-energy flow from the conception vessel and Governor's vessel. Once the technique is mastered, it can fetch rich benefits to people suffering from sexual problems.

How is anal breathing done?

  1. The procedure starts with a simple exercise of the butt. While urination, light pressure needs to be applied to the bladder by pushing the ankles and the heels upward and squeeze the buttocks against the anus and the tailbone. This will stop urination by contracting the PC muscles and the prostate gland. This, in turn, makes the buttock muscles trigger the s4-s2 muscles to close the prostate-bladder outlet.
  2. Similar width of the shoulder and the leg should be maintained at all times while performing this technique. Slight pressure should be exerted against the bladder and the buttocks should be contracted against the tailbone until it becomes warm.
  3. The contraction of the butt should be synchronized with the inhalation. While inhaling, it should be ensured that the muscle of the tailbone-anus should be contracted towards the spine. The air should be sucked into the spine, anus and the tailbone of an individual. The sensation of the air getting into the anus is known as anal breathing.

Tips to contract the muscles:

  1. Beginners have a tendency to contract the anal muscles harder than necessary. Hard contractions end up in doing more harm than good. With more practice, it is possible to master the procedure of contracting the tailbone-anus muscles thereby improving the quality of the erection.
  2. The pressure applied to the bladder should be very less. The pressure should be such that the relaxation and the expansion of the prostate and the PC muscles happen smoothly.
  3. In case a person possesses a weak prostate or PC muscle, it is advised that he consumes herbs such as the Patricia, Pyrrosia, dianthus etc.

Check the reservoir:
If the morning erection is no more felt or there is a feeling of fatigue in an individual, the testosterone percentage may be extremely low or non-existent. It is the testosterone that produces nitric oxide to empower erection. If testosterone is lagging in a person, it is advised that necessary measures are taken to build up testosterone levels in the body. This could be done by hormonal therapy, consumption of herbs, medications and such other ways. 

Ayurveda is the perfect way through which you can get treated for the same, for more details consult.

5899 people found this helpful

6 Ways to Stop Premature Ejaculation

Dr.Vipin Kumar Singhal 89% (619ratings)
Bachelor of science, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Meerut
6 Ways to Stop Premature Ejaculation
You can help your partner with early ejaculation by trying some of these techniques from the erection toolkit

Premature ejaculation (PE) which I prefer to call early ejaculation, is the most common sexual problem facing men under 40. While it’s important to understand the physical and emotional causes of PE it might appeal to the male “fix-it” nature instead to suggest certain techniques known to slow or stop PE
I refer to these techniques, which you can teach him so that he can learn to delay his sexual response, as a woman’s special “tool box.” By dipping into the tool box, you can do more than just try to extend his erection — you can further build your relationship and deepen your intimate connection. You will both benefit from your role as Ms. Fix-It

Here are seven of the most effective tools.

1. Deep breathing is a form of meditation that can sometimes help control the arousal and tension that lead to early ejaculation. Try to see if he can avoid shallow, short breathing, which speeds up his heartbeat and can trigger EE. Try to get him to spend five seconds breathing in one deep, full breath, hold it for about three seconds, and then exhale for five seconds. If he can do this for about five minutes without breaking the rhythm, he may be able to use it in the bedroom. Plus, focusing on each other’s breathing, and how it rises and falls, can build an intimate connection.


2. This begins as a solo exercise. Your partner should begin by masturbating alone, bringing himself close to orgasm and stopping. After relaxing, he should continue bringing himself closer and closer to orgasm until he can’t hold it any longer. (Doing this several times by himself without distraction will help him learn where his point of no return is.) When he feels that he has mastered the technique, the two of you should engage in sexual activity that stops short of intercourse.

3. This method requires one of you to squeeze the base of the penis at the same point that the stop-and-start technique would be used, when he is at the brink of orgasm. The idea is to reduce your partner's erection through squeezing. Just as with the stop-and-start method, your partner should do it on his own first, master it, and then invite you to practice the technique with him.

4. Kegels aren’t just for women. There’s no better method to strengthen the pelvic region than to create a strong pubococcygeus muscle (PC muscle), which can help control ejaculation. The easiest way for him to find this muscle is to see if he can stop the flow of urine when he goes to the bathroom. It’s the PC muscle that he uses to do that. Once he finds it, he needs to practice feeling exactly where it is located and make sure he engages it, rather than using his abdominals, buttocks, or thighs. (These must all stay loose when doing Kegel exercises.) To do Kegels, he will quickly clench and release the PC muscle repeatedly for ten seconds. He should do three sets, with a ten-second break between sets. If he contracts his PC muscle when he’s close to orgasm, he should be able to slow things down.


5. Sex that is truly explorative is more than just traditional physical pleasure. Try using the tantric techniques of establishing an intimate connection, including when he’s nearing the point of no return. When he approaches that point, he should cease stimulation (i.e., pull out), then contract the PC muscle and lower his chin to his chest (this is important, as it prevents energy from rising too high and making him feel ungrounded). He should then draw in a breath, feeling the warmth of sexual energy rise upwards in his body. Repeat this as needed, until the desire to release is no longer urgent.

6. The results vary, but climax-control condoms can extend sexual activity and delay a male’s climax as long as five minutes. These condoms have benzocaine in the tip; it’s a mild anesthetic with a slight numbing effect, so it can help to decrease his sexual sensation and bring his sexual response down to a more manageable level. Don’t worry, he can still enjoy sex! And while he doesn’t need the protective benefits of a condom during masturbation, he can try using the condoms in a solo session to see if they help to prolong and control his excitement.