• Good to know
• The coveted orgasm
• Jelqing
• The PC Exercises (Kegel's)
• Make it big (and STRONG)

Exercising this muscle will develop your ability to control your ejaculation, harden your erections and ejaculate further, and it's useful in the fight against prostate cancer.

Arnold Kegel ,M.D. invented these exercises almost half a century ago.
The PC is the muscle that surrounds your prostate gland and your anus. You can feel you PC pumping (involuntarily) when you ejaculate.

If you learn how to strengthen and control that muscle you'll most likely become a Sex-God.

You don't have to take any pills or use any device...make you sex-life better just by exercising your PC muscle. As i said, Arnold Kegel, M.D. invented these exercises almost half a century ago. Women use these pelvic-muscle exercises since they have been invented (cos' Kegel was a gynecologist), to increase their and their partners pleasure . Women get more powerful orgasms if they do the Kegels, and you get to have fun too, because when you are inside, you can feel the PC contracting and relaxing).

So now we can do Kegels too.
Now it's time to locate your PC muscle . Take a pee. Try to stop the flow in mid-stream. Did you feel the muscle contract? That's your PC. If you can't stop the urine flow... you need the PC's baaad.

There are 4 types of PC exercises :

1. Long squeeze – contract your PC and hold for 20 seconds... or as long as you can hold it...
2. Stair steps – tighten and relax the muscle in increments
3. PC flutter – Breath deep and slow. Now contract your PC muscle very slowly. It will start to flutter and you'll feel a wave of energy up your spine. The bonus with this exercise is that you'll get an energy boost.
4. PC clamps – start contracting and releasing your PC muscle. Repeat 20-30 times. Try to work up to sets of 100-200.

The exercises you have just performed will strengthen your pubbocoxygennus muscle (running from front to back in your pelvis), but also most of the surrounding pelvic muscles.

The PC plays an important role in climaxing and, with other pelvic muscles, it controls urination.

Doctors state that performing these exercises you'll increase the sexual sensation and have more intense orgasms.
Doctors also prescribe pelvic muscle contractions for men with erection problems. These exercises give you a firmer, fuller erection.

The co-directors of the Center for Marital and Sexual Studies (Long Beach, California), William Hartman, Ph. D. and Marylin Fithian Ph. D., have been prescribing Kegels to men for over 20 years. Most of the the 1.300 men who have been treated for erectile dysfunctions using Kegel exercises have reported firmer erections.

Almost 200 of these patients, using the Kegels, have learned to delay ejaculation, prolonging the sexual pleasure, both for them and their partners. Moreover, 20 men (10 percent) became able to have multiple orgasms, two or more climaxes before ejaculating.

If you decide to use the Kegels you'll not only exercise your PC muscle to be able to control your ejaculation. I suggest you try doing the exercises during intercourse. Your partner will feel your PC contracting and relaxing,giving her (and you), an amazing sensation.

You can locate your PC in another way (messier though) : Sit on the toilet with your legs spread. Start peeing, and try to stop the urine flow. I must remind you that the PC surrounds the anus and prostate. You should be careful and keep your legs spread. If you keep your legs close the buttocks will tend to kick in and instead of feeling your PC you'll feel the muscles of your ass contracting (though you can use that for toning your buttocks).

Some say that after you have located the PC muscle you can keep trying to pee and stop the flow. I'm no expert but I think it's better if you do the exercises either before or after peeing. You should try and see what's best for you.

After locating the elusive PC you should learn to contract it keep it contracted. At first contract the pubbocoxygennus muscle and try to hold the contraction for several seconds.

You should try to do that exercise three or four times per day. If you keep doing the Kegels you'll notice that the time you can keep the PC contracted increases. After a few weeks of exercise try to hold the contraction for ten to fifteen seconds.

You might also want to try to alternate holding the contraction with another exercise. Keep you PC contracted (10-15 seconds), now relax it, and now try to do short quick contractions.

If you keep exercising you should be able to work up to 100 pubbocoxygennus muscle quick contractions and five long holds.

If you keep practicing holding the contraction for about 15 seconds you'll eventually be able to delay your ejaculation.

In order to be able to delay the urge to ejaculate you must first become very aware of the sensations you get when it's impossible for you to hold back ejaculation. When you are close to ejaculation your prostate and seminal vesicles contract and, because of that, you feel the urge to ejaculate.

If you master the Kegels and practice them daily, after a few moths you should be able to contract the pubbocoxygennus muscle right before you feel the unstoppable urge to ejaculate.

But, as I told you, you should first be very aware of the moment you can no longer hold back the ejaculation (that's called ejaculatory inevitability), and also to have been practicing the Kegels for a few months. Sounds like a lot... but it's worth it.

The best thing about Kegels is that you can do them anywhere, anytime because they don't usually arouse you. If you do the PC exercises throughout you life you'll be able to escape urinary incontinence (that's when you pee involuntarily) that can appear later in life.

So you get a lot of bonuses from practicing the Kegels .Let me remind you what the bonuses are:

• head off urinary incontinence

• better orgasms

• more arousal

• the ability to delay your orgasms

• better erections

• overall better sexual performances

Here's a simple workout plan that I recommend :
Consider this as a warm-up. Grasp your penis around the head and gently pull it outward. Now try a circular rotation and then pulling gently from left to right. Do his for 5 minutes.

That was the Length Xtender workout. In time you can do this exercise for about 30 minutes, but don't try to do it for more than 5 minutes in the first few months. The catch with this exercise is that , in time, it will lengthen your penis. This exercise works by extending the center tissue in your penis.

Now that you've done the Length Xtender for five minutes it's time for the next step.
We've talked about this exercise before. It's the jelq.

• Apply lubricant on the penis, and make sure you have covered all the areas.

• Keep massaging until your penis is partially erect.

• Once you have achieved a partial erection rub some lubricant on your palms.

• Now, with your thumb and forefinger form the OK sign and put your fingers in that position around the base of the penis.

• Try to have a firm grab and start pulling outwards until you reach the head of the penis.

• Now do the same thing with the other hand. Try to keep a medium pace and to keep alternating the hand you use.

• You will notice the head of your penis expanding as it becomes full with blood.

If you would only perform a stretching exercise while the penis is flaccid you would only get an increase in length. But if the exercise is performed while the penis is semi-erect you will obtain a big, strong, harmonious penis.

Now it's time for some Kegels. I guess you have already located your PC muscle. (if not, when you pee the next time, try to stop the urine in mid-flow .The muscle that you felt contracting is your PC.) . I'll remind you the 4 types of Kegels:

1. PC clamps
Start contracting and releasing your PC muscle. Repeat 20-30 times. Try to work up to sets of 100-200 . Do PC clamps for the rest of your life and in time you'll have the ability to hold back your orgasm by flexing your PC ,and your erections will get a lot harder.

2. Long squeeze
This is the clamping of your PC muscle. Hold it until you count to 20 then release. In time you'll be ale to keep it clamped longer.

3. Stair steps
Tighten your PC muscle then relax it in increments

4. PC flutter
Breath deep and slow. Now contract your PC muscle very slowly .It will start to flutter and you'll feel a wave of energy up your spine. The bonus with this exercise is that you'll get an energy boost.

Now back to the workout plan. Begin by doing 5 sets of “long squeeze”, that is hold your PC flexed for as long as you can 5 times. Now proceed with a set of 50 PC exercises followed by a 30 second brake. You should do 4 sets, each of 50 exercises, after you jelq. You'll notice that you can do the Kegels at work, watching TV, eating etc.

If you do the Kegels for a week (everyday), the second week you should be able to do 100 repetitions per set instead of 50. At the end of the first month you should be able to do 200-300 PC exercises at a time. If you are doing 300 repetitions 4 times per day you'll be able to hold off ejaculation and maintain the erection even after you have ejaculated.

Not to bad....
Now for the final step. Use a towel soaked in hot watter to wrap your penis and testicles in. After the towel gets cold , put it under hot water and wrap it around th penis and testicles again. Do this three times. You do this to relax the erectile tissue in your penis.

Now you're done. If you do this workout plan every day each month (taking a 2 day break each month) YOU WILL GET RESULTS!

Bigger penis, stronger and healthier penis, control of your erection, more sexual pleasure...
I think it's worth a try.

Next I suggest you do and exercise that will greatly increase your thrust... and... 'cos I got you used to bonuses...you will get a tight and shaped ass (your partner will thank me).

I found it on lots of forums too and I've never heard anyone complaining about the results.
Here's what you should do :

Lay on your back on a flat and hard surface (I suggest you put a blanket on the floor).
Now flex your buttocks five times and keep flexed to the count of three (count as slow as you can). Do five repetitions to warm up.

Now try to do 50 repetitions in 3 sets. Do these 150 repetitions in a fast and steady pace
(1 repetition is flexing and releasing once). Take a 30 second break after each set of 50 repetitions. Breathe slowly and deeply, inhale through your nose and exhale though your mouth.

You're doing great! Now flex very your buttocks hard (as hard as you can) and hold until you start to tremble. When you start to tremble relax . Repeat 5 times.

Now do another 50 flexes , repeat them 3 times. It's basically a repetition of step two.
Now flex your buttocks again and keep squeezing until you start to tremble. Relax when you start to tremble. Repeat 5 times.

And now... the grand finale... flex and relax rapidly for 30 seconds.

OK , now try to sit up. If you could sit up you can relax.
I already told you the exercise will do wonders on both your thrust and the overall appearance of your ass.

If you like this exercise you can perform it 5 days a week... and some say you should do it for the rest of your life... but i honestly can't see myself doing this when I'm 80.

reico
im going to try

Alex's answer:

Yes, you should try to get your penis big.  It does work.

Alex's answer:

You'll find photos in the member's area of Penile Fitness.

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