In order to have a satisfying sexual experience, men need to have control over their ejaculation and maintain a strong erection. However, conditions like Erectile Dysfunction (ED) and Premature Ejaculation (PE) can hinder their performance and confidence in bed. While there are various treatment options available, some of which can be expensive and ineffective, scientific studies have shown that pelvic exercises can be a beneficial and cost-effective solution for men seeking to improve their sexual performance.
Understanding Erectile Dysfunction and Premature Ejaculation: Erectile Dysfunction is a condition in which a man struggles to achieve or sustain an erection. On the other hand, Premature Ejaculation is a condition where men ejaculate shortly after vaginal penetration or with minimal stimulation. Both conditions can significantly impact sexual performance and satisfaction. While there are different treatment options available, their effectiveness can vary from person to person.
The Effectiveness of Pelvic Exercises: Several studies have demonstrated the effectiveness of pelvic exercises in alleviating issues related to Erectile Dysfunction and Premature Ejaculation. In one study, 40 participants between the ages of 19 and 46, who were experiencing both ED and PE, underwent training to perform pelvic exercises, with a focus on Kegel exercises. Over time, these participants reported significant improvements in their ability to control ejaculation and maintain a strong erection during sexual intercourse.
Additional Benefits of Pelvic Exercises: In addition to addressing sexual issues, pelvic exercises can also be beneficial for men dealing with urinary incontinence, particularly after prostate surgery. This highlights the versatility and wide-ranging benefits of incorporating pelvic exercises into a regular routine.
Why Choose Pelvic Exercises Over Other Treatments? Experts suggest that pelvic exercises can be a preferable option over other treatments for ED and PE due to their minimal risk of side effects. Unlike medications, which may come with unwanted side effects, pelvic exercises offer a natural and non-invasive approach to improving sexual performance. Furthermore, one of the significant advantages of pelvic floor stimulation exercises is that they can be performed anytime and anywhere, making it easy to incorporate them into daily routines.
Performing Kegel Exercises: Kegel exercises are a commonly recommended form of pelvic floor stimulation. While they require some diligence and practice, they involve simple contractions and relaxations of the pelvic floor muscles. Here are the steps to perform Kegel exercises correctly:
Find the right pelvic muscles: To identify the pelvic floor muscles, try stopping the flow of urine mid-stream without using your hands. The muscles that contract during this action are your pelvic floor muscles.
Practice the technique: Once you have located the pelvic floor muscles, empty your bladder and lie on your back. Begin by contracting and relaxing the pelvic floor muscles, holding each contraction for five seconds. Increase the duration as you progress. If lying down is not possible, you can also perform the exercises while seated.
Focus on the pelvic floor muscles: Concentrate solely on contracting the pelvic floor muscles, avoiding unintentional contractions of other muscle groups, such as the buttocks or thighs. Remember to maintain regular breathing and avoid holding your breath.
Repeat the exercise: Start with three sets of ten repetitions of Kegel exercises per day. Gradually increase the frequency and intensity of the exercises as you become more comfortable and proficient. Advanced variations of pelvic exercises can also be explored once the basic technique is mastered.
The Importance of Regular Practice: Consistency is key when it comes to pelvic exercises. In order to gain better control over your erection and ejaculation, it is important to incorporate these exercises into your daily routine. While medications like Kamagra and Priligy can be effective in treating ED and PE, they often come with side effects. By opting for pelvic exercises, you can improve your sexual performance naturally and without the risk of adverse reactions.
It is important to note that every individual is different, and additional techniques may be required to address specific needs and challenges.
