Are you considering implementing a kegel exercise program to help eliminate premature ejaculation?
Well, that’s a great idea, but bear in mind that it is only about 15 % of the solution. The other part of the solution is to break through the mental barrier that has been plaguing your sex life with premature ejaculation, but more about that after some quick TIPS on how to implement kegel exercises.
The exercises for the kegel are centered around squeezing your PC muscles (the ones used to cut off the flow of urine while peeing).
Here’s how to do it:- first locate that Pubococcygeus muscle-
- Get completely naked
- Place a finger or two between your legs behind your balls
- Imagine as if you are trying to keep yourself from peeing and flex that muscle
- You should feel some movement where you have your fingers. You might also feel some movement in your balls and penis.
- Do not flex your ass, legs, or abs just focus on flexing that muscle
This muscle is called Pubococcygeus muscle or your PC muscle which controls the flow of your urine and your ejaculation. Strengthening this muscle will make you last longer and eventually stop you from reaching “the point of no return” and bring you down from near orgasm.
Most importantly, continue to breathe through the contraction of your pelvic floor. If you’re able to stop or slow your urine in mid-stream, you’ve just successfully located and contracted your pelvic floor muscles! If you’re having a hard time, it’s the same set of muscles you use to tighten your anus. Now you’re ready to Kegel.
Begin like this – do three sets of 10. Meaning, squeeze and release 10 times. Then rest. Then do it again for a total of three times. Work your way up to 20, 30, or 40 plus. You can’t over train like you can when bodybuilding.
With me so far? Good!
Next, do several of these. Squeeze and hold for as long as you can. If you can only hold it for ten seconds now, that’s OK. You’ll get better. Don’t forget to breathe while doing them. Do 5 – 10 of these kegel exercises.
This should be a good start for you.
Here is a video explaining it in detail.
Now, how about the other 85% of the Premature ejaculation help?
Ok. It’s mental. What us guys first begin to masturbate, we rush it (you know, to the finish line). We do this so many times, THAT WE GET SUB CONSCIOUSLY PROGRAMMED TO BE PREMATURE DURING INTERCOURSE.
The GOOD news is – by implementing a step by step plan to re-program yourself mentally, you will surely no longer need help curing premature ejaculation. In other words, you’ll begin to see your girl reach orgasm before you do during intercourse. This will do wonders for your relationship AND your self confidence.
Reverse Kegels for PE
Reverse kegel exercises can help men who are contending with prostate cancer, erectile dysfunction or premature ejaculation. Performing reverse kegel exercises will help you control the penile muscles and build stamina and strength. These exercises can give you and your partner a more satisfying sex life by promoting longer lovemaking.
Locate your frontal penile muscles when urinating. Contract the muscle at the front of your penis to allow the urine stream to evacuate faster.
Sit in a quiet room. Breathe deeply to clear your mind of any distracting thoughts. You should be focused and centered before starting. Dimming the lights and closing the curtains can help you to achieve a relaxed state.
Focus on your penile muscles, and start to contract the muscles located at the front of the penis. Keep your pelvic muscles relaxed as you do this.
Breathe deeply and “push” out the muscles, keeping pelvic muscles relaxed and focusing on the frontal penile muscles. Hold the muscle contraction for a few seconds, then relax and exhale.
Repeat for 10 to 15 repetitions, slowly increasing your repetitions daily.
How Often Should I Kegel? Your Kegel Exercises for Men Routine
As with any other type of exercise, it’s better to start off slowly and build up your routine. Here are our recommendations, to get you started Kegeling for better sexual health.
- 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 PC muscle. The first time you Kegel, it probably won’t last much longer than a second or two. With more exercise and experience, your PC muscle will become much stronger and your Kegel exercises for men will last much longer.
- Over time: 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 Kegel exercises for men anywhere, anytime. Many penis 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.
Can Kegels Help Me Become Multi-Orgasmic?
Yes! Kegel exercises for men can help you become multi-orgasmic! Once your PC 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:
- Kegel right before you hit the “point of no return” – the point where semen starts moving through your penis and ejaculation is inevitable.
- Hold the contraction for roughly 10 seconds or more.
- After the urge to ejaculate has gone away, release the Kegel.
The hard part is building up your PC muscle so it’s strong enough to withstand the pressure of ejaculating. Accordingly, learning this process may actually take you anywhere from a few weeks to months to even years. Many men report that learning exactly when to do Kegel exercises for men is another hard part of the process. This part can take practice, patience, and a lot of attempts (which isn’t necessarily a bad thing), but is well worth the end result. Check out 3 Step Stamina, for more details.
Kegel Exercises for Men Tips
- Kegels and penis enlargement: Kegeling while doing Jelqs, stretches, or any penile exercise promotes more blood flow to the penis. In turn, this often enhances the effectiveness of each exercise. So once you get the hang of kegeling, combine Kegels exercises for men with your other exercises.
- Kegels exercises aren’t just for men: Kegels can be done by both men and women. Teach your partner to do Kegels and greatly add pleasure to your sexual experience. If a woman squeezes her PC muscle (i.e, kegels) during intercourse, her vagina tightens — increasing the pleasure for everyone involved!
- Kegel exercises for men and premature ejaculation: “Uh-Oh, I am coming too quickly. . . What did I do?” Some men find themselves ejaculating quicker than normal when they first start kegeling. If this happens to you, be sure that you’re relaxing your PC muscle while having sex. Many penile exercisers find that once they learn how to do Kegel exercises for men, they’re unconsciously kegeling during sex. This quickly drains the strength of the PC muscle. This beginner kegeling side effect typically passes in just a few weeks time – and you’ll be able to last even longer in the bedroom once you get over it. The stronger your PC muscle, through performing Kegel exercises for men, the easier it is to stop yourself from ejaculating altogether.
Do Kegels work for men to beat premature ejaculation?
Kegels work by strengthening the PC muscles (the muscles involved in the involuntary process of ejaculation) and modifying the behavior of these muscles.
That definitely helps!
But, that takes care of only the physical aspect of ejaculation, just like a delay spray numbs the penis, decreases the penile sensitivity.
So, Kegels and the delay spray are NOT the complete treatments/solutions by themselves.
Delay spray will not change your chemistry or habits. It is a temporary solution for reducing the pleasure you get, because no matter what, some of the penile sensitivity WILL decrease. Even when you use a very effective product like Promescent or Vigrx Delay Spray.
However, using a hormonal balance optimizer like Prosolution Plus will actually increase sexual pleasure.
The best treatment, in my opinion are NOT the delay sprays. The best results one can get it is by combining Prosolution Plus with a systematic, comprehensive, premature ejaculation treatment plan like 3 step stamina.
The 3 step stamina guide contains detailed exercise, instructions which can be used by men of all age groups and physical fitness levels to enhance their sexual prowess and last in bed for long durations.
The role of brain in ejaculation – Serotonin and SSRIs
Another factor that decides the fate of your ejaculation in a very BIG way is the serotonin levels in your brain.
This is the reason why Prescription drugs like Dapoxetine (Priligy) are effective solutions to last longer in bed, giving you more confidence and better ability to please your lady.
However, these products are only available by prescription, which means a doctor’s visit and they also come with side effects. Buying them online is not a good option as majority of pharmacies online are fakes and you never know what you are putting inside your body.
Besides, with the advent of holistic medicine, there are more effective as well as safe natural solutions available for men.
Let’s first understand how the Prescription drugs SSRIs work to beat premature ejaculation.
Dapoxetine or Priligy is a selective serotonin reuptake inhibitor or SSRI.
It works within the brain to help you better control when you ejaculate during sex. Serotonin, produced in the brain, is supposed to be “reabsorbed” or “re-uptaken” into the brain once it has done its job. SSRIs prevent this from happening which increases the overall amount of serotonin in the brain.
Generally speaking, the more serotonin in brain means longer sex and delayed ejaculation, unless other factors are involved.
When the serotonin is being reabsorbed into the brain, it reacts with a part of your brain called the postsynaptic receptor. This reaction prevents a man from being able to control the whole ejaculation process, which is why a man might suffer from PE or ejaculate too soon.
Dapoxetine or Priligy delays the absorption of serotonin in the brain and thus delays the body’s tendency to ejaculate early so you can last longer in bed.
Serotonin increases the feeling of “satisfaction” and that is why SSRI drugs that increase the amount of serotonin in brain are used as “anti-depressants” because of thier “calming effect”. It’s like when the body is already “calm”, it doesn’t require “ejaculation” to be more calm. Think a relaxed James Bond in bed.
Dapoxetine is great to use if you are looking for immediate results. It absorbs into the body quickly and only takes about four days of consistent use to reach maximum concentration in the blood stream. For other SSRIs it can take up to 22 months for a steady concentration in the plasma of the bloodstream.
For most SSRIs you have to be sure to take the pill every day to maintain the levels of it in your system; however Dapoxetine has shown to be effective when taken within three hours of being sexually active .
Real problem – What Dapoxetine(Priligy) and PDE-5 inhibitors miss
One obvious issue with these prescription drugs is that they don’t cure “early ejaculation” for good and that means, one has to keep taking them and keep tackling with side effects. May be, there are even some long term harsher side effects involved, and that might be the reason why Dapoxetine is not even approved in the USA till now.
Dapoxetine and drugs like viagra(sildenafil citrate) have another catch besides the side effects. That they work only by one mechanism.
Dapoxetine works by inhibition of “serotonin reuptake” in the brain and PDE-5 inhibitors like viagra work by increasing the effect of the nitric oxide.
According to the medical experts, it would be dangerous to mix the two drugs.
So, what if you want to get the effect of both the drugs simultaneously?
Another issue that most men have a REALLY hard time understanding, is the fact that “ejaculation” is a complex process governed by your “nervous system” and merely manipulating one or two chemicals in the brain and risking the side effects is not a good strategy.
“Serotonin reuptake” process is just one aspect of the “calmness” you would want in your erection. There are other neurotransmitters and chemicals involved to help keep your “calm erection”.
There might be other reasons why you ejaculate too early –
- i). Your brain’s dopamine system might be messed up by watching too much porn or because of some other reason
- ii). There might be some “unconscious” negative thoughts about your self esteem that are not resolved leading to anxiety and quick ejaculation
- iii). Your dopamine-serotonin balance might be off. (Dopamaine is a “motivation hormone” and serotonin is a “relaxing” hormone). This balance governs how anxious excited are you OR how calm are you during sex. The perfect balance will help you last longer and delay ejaculation while also enjoying sex
- iv). You might have trained your mind to ejaculate early by masturbating the wrong way
- v). Some other unexplained or unnoticed reasons that can only come up with proper diagnosis
In my opinion, “premature ejaculation” or ejaculating too early might have variable reasons from an individual to individual and that is why it often happens, that a drug that works for someone might not work for someone else.
The best way to delay ejaculation and have longer lasting sex using a pill would be to go for a “multi-ingredient” pill that works by more than one mechanism.
And to increase the effect of this “multi-ingredient” pill , it should be combined with a comprehensive exercise program to beat PE like the 3 step stamina.
Natural alternative to SSRIs and Better option than delay sprays?
For men, there is a more natural product on the market called Prosolution Plus. It uses natural herbs to help extend the duration of your erection and helps you release when you are ready.
A clinical trial of this “multi-ingredient” product has shown 64% improvement in premature ejaculation, a 67% improvement in the quality of your erection, a 48% improvement in your overall sexual function and a 78% improvement in satisfaction. Those are some pretty impressive numbers for an all natural product.
In fact, the study published in the American Journal of Therapeutics reveals the efficiency of ProSolution Plus formula. It uses traditional Chinese herbs to help improve your performance in bed.
The first ingredient is called tribulus terrestris which is a known aphrodisiac. It increases testosterone levels, thereby providing more strength to penis erection and increases the amount of pressure within the shaft. This gives you a longer lasting and more natural erection.
It also contains a compound called protodioscin which has been proven to improve male sexual function.
You’ll also find “withania somnifera” in ProSolution Plus which works by 2 mechanisms- “increasing nitric oxide” and helping you have a “calm erection”, decreasing anxiety which causes early ejaculation.
There is a scientific study that proves that Ashwagandha or “withania somnifera” increases serotonin in the brain, thus in essence doing the job of Dapoxetine.
It increases nitric oxide in the penis, relaxing the shaft and increasing the amount of blood that can flow into it, similar to how PDE-5 inhibitors work. This results in a larger and longer erection.
It is also used as a mood stabilizer and to promote relaxation.
Science now explains that the more relaxed you are in bed, the better the intercourse experience will be.
One way the tantirc sex or any meditative sex therapy works for curing quick ejaculation is by relaxing the nervous system and maintaing a dopamine-serotonin balance that is in favor of longer lasting erections.
Withania somnifera in Prosolution Plus can also help by this mechanism. It even has natural benefits for the endocrine, cardiopulmonary and central nervous systems.
Another ingredient, “Asparagus adscendens” is used to help reduce inflammation and stress. It can help heighten feelings of lust, desire and provides overall natural yet “chemical” support to the orgasmic function. It is shown to inhibit proinflammatory cytokines, a known inflammatory and stress causing substance.
It contains potassium, fiber vitamins A, C, and B6, folic acid and thiamine, providing you with nutrients as well as bettering your orgasm. After some testing, it is believed that “asparagus adscendens” can also imitate the effects of testosterone in the body, improving ejaculation control and creating more powerful orgasms.
“Mucuna Pruriens” is a common drug used in natural male enhancement supplements these days. It is native to Africa and Asia and it increases dopamine levels in the brain which regulates your moods and feelings of pleasure.
It also increases your erections and increases the amount of time between sexual encounters. Not only can you go for longer, but you’ll be able to recover faster and have more sex.
I like “Mucuna Pruriens” very well, because it helped me with my depression symptoms.
In my opinion, the “Mucuna Pruriens” and “withania somnifera” combination can very well help you maintain a positive “dopamine-serotonin” balance in the brain resulting in balanced “libido-calmness” effect.
Asteracantha longifolia gives you more powerful orgasms and helps you control your ejaculations.
Curculigo orchioides are linked to increased sexual frequency, performance, and erection quality. It can also give you a little “liquid courage,” reducing anxiety, reducing your hesitation to engage in sexual activity in the first place. This is a fairly new substance that is undergoing some pretty extensive studies. It is believed to have other uses, helping combat other ailments that are linked to low sex drive and low sex performance.
Lastly, Prosolution Plus includes asphaltum or Shilajit. It is a mineral wax that is formed in rock cracks in the Himalayas. It contains more than 85 different vitamins and minerals. It is rich in antioxidants and is thought to stimulate your immune system as well as remedy sexual dysfunction and premature ejaculation. It is used in Ayurvedic medicine to increase vitality and sexual health, plus it helps you produce more sperm .
Some of these products have been studied for over 4,000 years by the Ayurvedic tradition within the Chinese culture. They are proven to work together to increase sex drive, control anxiety and excitement, delay ejaculation, increase sexual performance, and increase the frequency of which you are sexually active.
The pill is meant to be taken consistently; it isn’t a one-time use product like Viagra. You will experience results within 1 to 2 weeks; most people notice results within a day or two.
However it is meant to build up in your system for permanent results.
That means the best results are going show after 3 to 6 months of use. In comparison to Viagra and Priligy, Prosolution Plus is more of a commitment.
Like I mentioned before, the ingredients in Prosolution Plus are all natural and they have no known side effects. While you should still keep up with a doctor to be sure you are taking the right dosage and to be sure that your insides are still functioning properly while taking Prosolution Plus, you can feel confident in the fact that this is a great product that has no harmful side effects or synthetic chemicals going into your body. Everyone reacts differently to medication, though, so definitely talk to a doctor.
The Bottom Line – Recommended products – delay sprays, pills, exercise programs
The last thing anyone wants is for a guy to cut the night short by getting off too early. With so many different products like the PE pills and delay sprays on the market these days, there is no reason that premature ejaculation has to be a problem.
If you are looking for a delay spray, go for Promescent or Vigrx Delay Spray. The former is Lidocaine based and the latter is benzocaine based. DO NOT go for just about any Lidocaine based spray out there. As Dr. Fisch has mentioned, a lot of considerations need to be taken while using a Lidocaine spray without side effects.
BUT, as mentioned in the above article, the delay sprays will NOT address the issues of internal hormonal disorder, the prevalence of excitory chemicals in the body, and the role of serotonin in the brain., which ALL are major factors contributing to early ejaculation.
The pills like Dapoxetine, Viagra and Prosolution Plus are proven to help improve the quality of you sex life and delay ejaculation. As you can see, there are a lot of different options out there.
For those like me that are opposed to pumping a ton of side effects loaded chemicals into your system, and want a pill that works efficiently, curing ejaculation problem for good, by influencing different mechanisms of “delaying ejaculation” like increasing serotonin and testosterone, maintaining serotonin-dopamine balance , alleviating anxiety, increasing nitric oxide, helping in having a “calm erection”, the best option is the natural product on the market called Prosolution Plus that uses all natural ingredients that have been studied by ancient Indian and Chinese groups for thousands of years.
And lastly, I also recommend 3 step stamina, as a comprehensive, detailed, exercise guide to beat premature ejaculation for good.
Talk to your doctor about the one that you believe is best for you and see a dramatic difference in your sex life, your sexual performance, and your overall confidence in bed.
In summary, here are the recommended products:- (NOTE: each one addresses the problem by different mechanism)
Delay sprays:- Vigrx Delay Spray
Pills:- Prosolution Plus
Exercise programs:- 3 step stamina