How pelvic floor physical therapy will improve your ejaculation control!

how to make a guy last longer in bedI am sure that most of you have heard of the famous Kegel exercises, which have been developed by Dr. Arnold Kegel in order to help women with incontinence issues and men with premature ejaculation problems, or poor ejaculation control in general.

Pelvic floor physical therapy helps by making the pelvic floor muscles stronger and they are considered to be the best prevent premature ejaculation exercises.

The problem with Kegels however, is that they can make the pelvic floor muscles a bit TOO strong and tight, which can make ejaculation hard, or even impossible (in extreme cases) to achieve!

This is why there is a set of lasting longer in bed exercises known as reverse Kegels exercises. Reverse Kegels help relax the pelvic floor muscles, instead of strengthening them, like traditional Kegel exercises.

In order to achieve better ejaculation control, one must achieve what is known as pelvic floor balance, in other words, his pelvic floor must be neither too tight, but neither too relaxed. This is why you should integrate some reverse Kegels into your Kegel workout. Let’s see the reverse kegel exercises in more detail.

Front Reverse Kegel Exercises:

Front reverse kegels target and isolate your BC muscle, which is the muscle that is wrapped around the inner part of your penis and causes involuntary contractions and spasms. A front reverse kegel exercise will stretch and loosen the BC muscle from around the inner part of your penis (also known the bulb) which will allow the blood to flow better and more easily.

Normal kegel exercises on the other hand, will pump more blood into the penis and they will trap it there by contracting the muscles around the inner part of the penis.

Back Reverse Kegel Exercises:

Back reverse kegels target your PC and IC muscles. This type of exercise is perfect if the back of your pelvic floor is very tight and tense. This area not as often as out of balance as the front, because most people who are overdoing it with regular Kegels do so with the front.

Now that we have talked about the two types of reverse Kegels, let’s have a look at a workout for each one, as well as a more advanced workout. But before we begin, here are a few things that you should keep in mind before you start with Reverse Kegels:

  • Do not push yourself too hard
  • Make sure to not strain yourself
  • Do not tense up your abs, thighs, back , or any other part of your body for that matter while doing Kegels or reverse Kegels
  • Breathe normally and don’t hold your breath
  • Do not do reverse kegel exercises while doing any other exercise that engages your core, with sex being the only exception to this rule

Let’s get started with the workouts and exercises then:

Front reverse Kegel workout:

1. Find the position that better suits you for those exercises. You can do them either when laying down or when standing up.

2. Relax your body and try to get all your stress and anxiety away from your mind. You want to feel as relaxed as possible while working out, so that blood flows freely to your penis and your pelvic floor.

3. Focus on pushing out the muscle located at the base of your penis (where your penis meets your body) while keeping the rest of your pelvic area as relaxed as you can. If you are having trouble doing that, try to imagine the muscle expanding like a balloon. This can cause your penis fill with blood giving you a flushed flaccid.

4. Try to stay in this state for 10 sec. In the beginning may find it hard to do so. If that is the case, you should try holding it for 5 or 3 seconds at first and then work your way up from there. For however long you manage to hold this position, you should allow an equal amount of time for rest between your reps. The force should be between light and firm. You should never be straining yourself, or pushing yourself too hard!

5. Repeat the above process for 10 minutes. When you become more advanced you can increase the time and the length of the holds

Back reverse Kegels workout:

1. Again try and find the best position for you but for this particular exercise, I think that is easier done while standing up, instead of laying down.

2. Relax your body and try to get all your stress and anxiety away from your mind. You want to feel as relaxed as possible while working out, so that blood flows freely to your penis and your pelvic floor.

3. Now focus on your perineum which is just in front of the hole in your anus and push down and slightly back. If you are having trouble doing that, perhaps it will help if you can imagine a piece of string or rope attached to that part of the body and to visualize it being pulled down and back. The force should light to firm just as before and you should never be straining yourself, or pushing yourself too hard.

4. Try to stay in this state for 10 sec. In the beginning may find it hard to do so. If that is the case, you should try holding it for 5 or 3 seconds at first and then work your way up from there. For however long you manage to hold this position, you should allow an equal amount of time for rest between your reps. The force should be between light and firm. You should never be straining yourself, or pushing yourself too hard!

5. Repeat the above process for 10 minutes. When you become more advanced you can increase the time and the length of the holds

Advanced Reverse Kegels workout:

1. Again try and find the best position for you but for this particular exercise, I think that is easier done while standing up, instead of laying down.

2. Relax your body and try to get all your stress and anxiety away from your mind. You want to feel as relaxed as possible while working out, so that blood flows freely to your penis and your pelvic floor.

3. Do a regular front kegel and hold it for 10 seconds

4. Then release and immediately go into a front reverse kegel (step 3 of the reverse Kegel workout) and hold it for 10 seconds

5. Alternate between a regular and a reverse front Kegel for 1 minute, then rest for 1 minute and repeat. Your workout should last a total of 10 minutes

6. As you become more experienced and advanced you can increase the amount of time of the holds or the exercise time or even both.

For more on Kegels and prevent premature ejaculation exercises, check out Ejaculation By Command and Ejaculation Trainer, the two best books on the subject of premature ejaculation and improving sexual stamina for men.