Exercises for the penis: gymnastics, exercises

The well-known Kegel exercises in the world, which are easy to implement at home, are a set of physical exercises.
They are selected individually for the purpose of preventing or treating pathologies of the male reproductive system, as well as to improve the quality of sexual life. However, before starting gymnastics, men should carefully familiarize themselves with the nuances of this exercise and choose the right one.

Who is Kegel and why is gymnastics named after him?

Initially, Kegel exercises for the pelvic muscles and, in particular, the perineum, were developed by the American doctor Arnold Kegel for women who were carrying a child or had already gone through the labor stage.

This complex was invented by a doctor after observing and reasoning that the perineal muscles of women become weakened and flabby over the years. In addition, there is the appearance of urinary disturbances and partial or complete loss of sensitivity during intimacy with a man.

And after regularly performing Kegel exercises, women regained their previous muscle tone or even increased it. People noted that the structure of the pelvic muscles in men and women is similar.

That’s why we started trying to use these techniques for men. The results of such attempts were successful, and now Kegel exercises are recognized as useful for gentlemen .

Reviews about intimate gymnastics

• The result appears after a month of training.

• light exercises.

• doesn't take much time.

• facilitates labor.

• improves sex life, makes it more varied.

• has virtually no contraindications.

• You can practice from the age of 13.

• does not require additional physical activity.

• does not cause discomfort or pain.

• Suitable for every woman, regardless of weight and age.

What is the essence of exercises, features and benefits

Before you start training, you need to understand what Kegel exercises are, why they are needed, what their essence and advantages are.

The essence of the technique is that during the implementation of the gymnastic complex, an increase in the tone of the perineal muscles is achieved . And this promotes improved blood circulation and restoration of venous outflow from organs localized in the pelvic area.

In addition, the anatomically normal location of these same organs is maintained. These effects together make it possible to both treat and prevent a number of pathologies of the male genitourinary system, as well as improve or restore the normal sexual sphere of life.

The peculiarities of gymnastics are due to the fact that it is convenient for beginners and quite simple . This type of physical exercise was even included in the category of physiotherapy, which can officially be prescribed by medical professionals of the relevant profile, and the doctor does not control the exercises performed by a man.

The benefits of such charging are undeniable; it also has advantages:

• ease of implementation;
• simultaneous preventive and therapeutic focus;
• the ability to perform without the supervision of a specialist;
• getting the first signs of improvement fairly quickly;
• no possibility of developing side effects.

Suggestions from Ekaterina Smirnova

A gynecologist who cares about her patients, Dr. Smirnova wrote a book about women's health. Ekaterina Smirnova intimate gymnastics for women consists not only of a description of gymnastics, but also of the fact that there is a description of the woman’s body, its functions and systems.

Suggestions from Ekaterina Smirnova

There, special attention is paid to the woman’s reproductive system, and training is provided on how to improve its functioning.

If you want to start doing intimate gymnastics, then it is best to read Ekaterina Smirnova’s book, Intimate Gymnastics for Women, in order to correctly understand what you will be doing. This book can be found in the public domain on the Internet. It’s also easy to download intimate gymnastics for women. Thus, this book will always be at your fingertips.

How to identify the right muscle

Before wondering how to perform gymnastics correctly, you need to feel the right muscle . This muscle is called the pubococcygeus, but sometimes it is called the pubococcygeus or even the muscle of love.

If you were unable to determine the location of the muscle the first time, you should not refuse to perform male Kegel exercises, you just need to try the search again later.

Its location can be determined in two ways:

1. When visiting the restroom for minor needs, a man concentrates his attention on occasionally interrupting the process, for which purpose the same muscle located in the pelvis is tensed. The location of this muscle needs to be remembered. Another version of the same method is an attempt to “squeeze out” the remaining urine from the body, for which the pubococcygeus muscle is again tensed.
2. In a state of full erection, it is necessary to make the penis seem to “bounce” slightly, for which the pubic-coccygeal muscle will tense. To more accurately feel this muscle, while the penis is bouncing, place your palm on the perineum and feel the tense muscle.

If you couldn’t determine the location of the muscle the first time, you shouldn’t give up doing men’s Kegel exercises, you need to try searching again later and don’t rush

Bench press in the half-bridge position

There are women who are embarrassed to “loose themselves” in sex. This also happens if the girl is not in very good physical condition. This exercise works well on the muscles of the arms and chest. You can complicate this exercise in the “half bridge” pose. Endurance also improves during this physical activity. This pose also trains the muscles that stimulate increased sensations during orgasm.

How to do it: Lie on the floor, bend your knees, take a “half bridge” pose. Watch your feet; your elbows should point out to the sides. Start with light weight. After 10-20 reps, give your spine a rest and lie down on the floor. It is advisable to perform up to 5 approaches per workout.

How to start at home

Before you start performing such intimate exercises at home, you need to properly prepare for them. Before a gymnastics complex is formed, it is necessary to undergo an examination for contraindications.

Further preparation is a sequence of four points:

1. A place in the house is selected for future training. This should be a section of the floor without carpet or fluffy carpets, flat and free from furniture and interior items, so that nothing interferes with comfortable charging.
2. A training mat is placed on the selected place; yoga mats are best, but you can choose any other similar option.
3. Search for muscle. This point is performed only once, but can be repeated if the localization of the muscle is forgotten or difficulties arise in performing the exercises.
4. Before the workout itself, you should visit the restroom for minor needs, so that the feeling of fullness of the bladder does not interfere with the gymnastics.

Rear push-ups

Strong hands have never bothered anyone in this world. But they are especially useful during lovemaking. In this exercise we train the triceps, back muscles, and the front deltoid muscles.

Method of execution: You need to rest your hands on the edge of a chair. Feet are on the floor (a more complicated option is to cross your legs on another chair). Elbows point back. Try not to spread your arms too far, so that you train the triceps and not the deltoids. Start the push-up process when your pelvis is outside the chair. Take a breath and lower your pelvis down, smoothly bending your elbows. You should try to straighten your arms as much as possible while lifting your pelvis up. Try to do 10 to 20 squats in one session.

For different muscles and problems

To get the desired result, you need to figure out how to do this type of exercise for men correctly. And this directly depends on the purpose for which a man is going to conduct home workouts.

What to do for hemorrhoids

First of all, let’s determine how to properly do Kegel exercises for hemorrhoids.

Here are typical movements:

• the man lies on his back, bends his legs at the knees and hip joints. His feet are flat on the floor. At the same time, he tenses the muscles of the perineum, so as to feel how the sphincter contracts, and so freezes for 5 seconds. Then he relaxes and repeats this sequence about 10 times;
• in the same position, the man begins to intensively tense and relax the pelvic floor muscles for 10 seconds, gradually increasing the intensity of contractions;
• also lying down, the man strains as if he is in the toilet during a bowel movement, and continues this for 10 seconds, then relaxes and repeats again.

For prostatitis

Some gentlemen are more interested in how to do exercises for the intimate muscles for men with inflammation of the prostate. In this situation, you can specify the following options:

• You need to stand up straight and place your feet approximately shoulder-width apart. Then contractions of the intimate muscle and sphincter are performed with maximum force. In a tense state, you need to fix yourself for about 2-3 seconds, then relax, and then repeat the exercise;
• initially the man lies on his back. His legs are bent at the knee joints and all the muscles of the perineum are tensed for 10 seconds. This is followed by relaxation and repetition;
• initially the man is squatting. In this case, the legs should be spread wider than the shoulders, then, as you inhale, the man touches one knee to the floor, and as you exhale, he returns to the starting position. The legs alternate with each inhalation.

For urinary incontinence

The benefits for men from gymnastics to control urination are important. To do this, the technique for performing Kegel exercises is as follows:

• the man stands up, spreads his legs shoulder-width apart, puts his hands on his buttocks. Then he moves his pelvis, as if drawing a circle. At the same time, he maximally strains the pelvic muscles;
• lying on your stomach, you need to bend one leg at the knee joint, straining your muscles in turn, either squeezing them, then slightly straining them, or as if trying to push something out of the body. When all three options are completed, the leg is placed straight and the second one is bent. The sequence repeats;
• the person performing gymnastics sits on the floor, crossing his legs, and performs movements with the pelvis, directing them inward and upward, while straining the muscles of the perineum. It is important that your back is straight at all times.

This kind of gymnastics becomes easier if you watch the video lesson below:

For penis enlargement

Men are also interested in how to perform Kegel exercises in order to change the parameters of the penis. In this case, they can try:

• the man is in a comfortable position. First, he gradually contracts the pubic-coccygeal muscle, counting to 15. Then, during the countdown, it must be relaxed. Repeat this sequence about 15 times;
• for 5 seconds, the man contracts the pelvic muscles stronger and stronger, then, in a maximally tense state, freezes for 5 seconds and also gradually relaxes;
• The simplest exercise can be performed in any conditions, as it is invisible and easy. The pubic-coccygeus muscle needs to be tensed for a couple of seconds and also relaxed for a few seconds. One contraction counts as one approach.

Some variations of Kegel exercises to increase the size of the penis can be seen in the pictures.

How to perform for potency

Men are especially interested in how they can learn to do Kegel exercises to increase potency. It's simple: rhythmic contraction and relaxation of the intimate muscle is performed with maximum tension . It is important not to stop, but to repeat the “tense-relax” sequence without pauses about 50 times.

Below you can see what these Kegel exercises look like (photo attached).

What can you do to prolong intimacy?

An equally interesting question is how to perform gymnastics directly during sexual intercourse in order to prolong it and whether there are such methods. Fortunately, this is indeed possible and here are these exercises:

• Feeling the approach of ejaculation, a man should tense the pubic-coccygeal muscle, hold for 2-3 seconds and relax. This will allow you to postpone the feeling of an approaching orgasm for some time;
• if ejaculation has almost occurred, but it is too early to interrupt sexual intercourse, you need to simultaneously relax the pubococcygeus muscle as much as possible with a deep, full exhalation, without straining it beforehand.

Half bridge

This is an excellent exercise for contracting the muscles of the vagina and pelvic region in general. It strengthens the buttocks, inner thighs, hamstrings and improves mobility and flexibility of all leg and abdominal muscles. These movements improve blood circulation and have a positive effect on the functioning of the female genital organs. And this, in turn, leads to increased and intensified female orgasms. Doing the exercise correctly prepares your body to master the positions in bed that you would like to try with your loved one.

How to do it: Lie on your back on a hard horizontal surface. Place your arms along your body, bend your legs at the knees, slowly lift your whole body off the floor, fix the straight line of your body (from your knees to your neck) in this position for 30 seconds to a minute.

Just 10 approaches will help get rid of stress and allow your spine to rest from stress and physical activity.

How to do it correctly

Among the questions about how to do Kegel exercises, one of the main ones is the question of “how to do them correctly” in the context of gymnastics options of all types.

The answer is:

1. Breathing should remain calm, deep and even at all times. Holding your breath during exercise is not allowed, as this will cause an increase in intra-abdominal pressure and all the effectiveness of the gymnastics will be canceled.
2. Exercises should be performed with an empty bladder.
3. The pace of exercise should be measured and smooth; sudden movements are unacceptable, as this will only harm the muscle, especially during physical activity due to any pathology.
4. Exercises should be done daily and take at least 15 minutes.
5. During charging, the main tension should be concentrated on the pelvic floor muscles, and other muscle groups of the body should participate only half-strength or even take a passive part in charging (maintaining the posture).
6. Charging should not be performed in only one position (standing, sitting or lying down), they should alternate. This is necessary to achieve the desired effect. If such a change of positions is difficult, you can break the complex into several stages in different positions and perform it throughout the day with breaks.

Where to start learning intimate gymnastics?

If you decide to do gymnastics, then prepare for it in advance. Choose a gymnastics option for yourself, then purchase all the necessary materials at hand. For example, you may need marbles or eggs.

Where to start learning intimate gymnastics?

If you want to exercise using a simulator, then you need to find out in advance about its instructions, reviews and methods of operation. Here you will need to find an experienced instructor.

Once you've purchased everything you need, create a practice routine. Remember that you should do three sets a day for about fifteen minutes. You need to exercise at least four times a week, this is the only way you will get the desired result. After this, we select a set of exercises that you will do and what you will do.

Basic mistakes of newbies

Good theoretical preparation, outlined in the video, will allow you to avoid them:

Even after becoming familiar with how to do the exercise correctly for men, beginners often make mistakes:

• misperception of the muscle search stage as the beginning of a regular workout. In this case, they begin to stop the process of urination every time before charging. This causes excess pressure on the prostate gland;
• To perform the exercises, one position is selected; most often, beginners choose the “lying down” option, which is not correct, although it is much easier. To obtain the desired effect, it is very important to alternate body positions and even perform some exercises while walking;
• refusal to continue training after the first attempt due to the lack of immediate results.

Where can I find intimate gymnastics exercises?

If you don’t yet know what exercises you need to do, which one is best, then intimate gymnastics for women video is what you need.

Where can I find intimate gymnastics exercises?

With its help, you will be able to choose all the options for methods and learn about the rules of performing gymnastics. There is a training video, you can find more complex options.

What are the benefits of training and what does it give a man?

Before you start doing exercises, it becomes extremely interesting for men what benefits such exercises will give them. Among the positive effects that Kegel exercises give after regular training, we can focus on:

1. Increasing the duration of sexual intercourse and improving the ability to restrain early ejaculation.
2. Blood flow to the manhood increases, which improves the quality of potency and promotes a faster onset of erection.
3. Sensations become brighter during sex, both for men and women.
4. The risk of developing prostate pathology is reduced, especially when it becomes inflamed or develops an adenoma.
5. The risk of diseases accompanied by urinary or stool incontinence is reduced.
6. The quality of blood circulation in the pelvic area increases, congestion in the venous network disappears.
7. A man's libido increases significantly and the quality of his sexual life improves.
8. The risk of developing hemorrhoids is reduced.
9. The angle of the penis relative to the man’s body becomes more correct and sharp.

Success is achievable with daily and careful implementation of the technique.

A selection of videos for warming up before training at home for girls

Simple program

This is the most common pre-workout warm-up that only takes 5 minutes. Many of the exercises are well known to you from school. The complex includes exercises for the arms and legs, running in place, jumping, and movements of all joints. This program allows you to raise your body temperature, supply your muscles with oxygen and improve your metabolism.

Stretching program

This program takes about 10 minutes and warms up all parts of the body. Particular attention is paid to dynamic stretching, which improves blood circulation in the muscles and maximally prepares the body for the upcoming workout. The program is suitable for beginners, although some of the exercises may be difficult for them.

Active program

If you are going to do an active fat-burning workout, then the warm-up should be appropriate. This program includes a lot of cardio exercises that will quickly get your heart racing. The program takes 10 minutes and is more suitable for those who are already prepared.

https://youtu.be/BVsGtIbnV5c

Conclusion

Warm-up before training at home for girls should be done at an average pace. If you are too sluggish, you will not be able to warm up your muscles well. And if you are too active, you risk damaging yourself. A good warm-up will tone you up and prepare you mentally and physically for exercise. We hope that this material was useful to you. Bookmark our article with exercises and, of course, share it on social networks.

When can you expect results?

The answer to the question of when to expect the desired effect from Kegel exercises to strengthen muscles is also important for men. The speed at which results appear is individual and directly depends on how weak the muscle was at the start of training. With relative weakness, the effect is achieved after 1-2 months, and with pronounced weakness - after no less than 6 months.

The success of the Kegel gymnastics complex is influenced not only by the degree of muscle weakness, but also by the man’s diligence during its implementation.

Types of gymnastics of intimate organs

There are five main types of occupations.

• Kegel gymnastics. The gynecologist created not only a set of exercises, but also a special simulator.
• use of vaginal balls. You will need two small balls, tie them together, and carry them inside you all day. The ability to turn over the balls and move them is considered true professionalism.

Types of gymnastics of intimate organs

• exercises that use special jade eggs. They are also interconnected and worn in the vagina. The only nuance is the size of the balls, it should be different.
• There is an option for classes with an instructor, which the simulator will provide you with.
• fast gymnastics. It consists of a set of easy exercises that can be performed almost anywhere, without interrupting your favorite activities. You may also hear the name express gymnastics.

Contraindications

Despite its effectiveness, simplicity and lack of side effects, Kegel gymnastics has its contraindications :

1. The active phase of the inflammatory process of the genitourinary system.
2. Exacerbation of cardiovascular pathology.
3. Prolapse of the pelvic organs in the last stage.
4. The presence of oncological pathology of organs localized in the pelvis.
5. Recent perineal trauma or surgery in this area.

These contraindications are established by the doctor, and their list can be expanded or narrowed individually, depending on the man

Happy Child Pose

This pose is ideal for stretching your muscles. The muscles of the legs, buttocks, inner and outer thighs take part in it. These are exercises to relax and stretch several muscle groups. It is ideal for complete relaxation.

How to do it: Lie on your back with your legs pressed to your chest. The feet should be as relaxed as possible and pointed towards the ceiling. The legs from the knees to the steps should be one vertical line. Cover your feet with your hands. Relax your neck muscles and enjoy the complete relaxation of your body. After complete relaxation, after about 5 minutes, gently lower your feet to the floor.

What do women desire

As you can see, even if everything is fine with your health, you can do intimate gymnastics just like that, “for yourself” - and get good results. After all, regular training improves the quality of sensations from sex: “With regular training, muscle sensitivity increases and develops, sexual sensations become brighter,” says imbuilding coach Elena Dokuchaeva. “The ability to control your arousal and orgasm appears, it becomes natural, and new forms of pleasure open up.”

Intimate gymnastics will allow you to:

— help in solving a number of gynecological problems;

— improve blood circulation and metabolic processes in the pelvic organs;

- make future childbirth less painful, avoid ruptures during childbirth and recover faster after it;

- delay or soften the course of the menopause;

- relieve premenstrual syndrome, as well as get rid of painful menstruation;

— get rid of anorgasmia and achieve a bright vaginal orgasm;

— expand your sexual capabilities and become the one and only for your man.

But neither health nor personal pleasure motivate Russian women to achieve anything as much as the desire to become a skilled lover and give their man special pleasure: “After more than five years of work and thousands of trainings, I can say: this request is the main component in a woman’s motivation.” start training your muscles,” says psychotherapist and imbuilding instructor Valeria Aginskaya. — After 1–3 months of training, vaginal volume decreases sharply, and the elasticity of internal tissues increases. A man, naturally, immediately feels this, his sensations become much brighter and stronger. If the muscles are toned, the woman becomes aroused much faster, natural erection stimulants are intensely released, which in the process lead the man to a strong discharge. And, of course, if a woman knows special techniques, she will be able to drive her man crazy.”

Seated half splits

In this position we can maximize sensitivity in those areas that are involved in achieving orgasm. In this exercise we focus on the inner thigh muscles, making them more flexible so that you can experiment with different positions in bed.

How to do it: Sit on the floor and spread your legs wide. Lean your chest forward slightly to wrap your hands around your toes. The back should be as straight as possible. Duration: 10 deep breaths.