training the pc muscle

This post is for those who have been suffering for quite some time and still haven’t found a solution to there premature problems. It’s all well and good to try numbing creams and supplements but its not going to solve the problem in the long run.

That is why I’ve designed this post for especially these types of people to give them something concrete to follow. A premature ejaculation routine if you will that is easy to follow dead simple and with patience and consistency will reap many benefits.

The reason I’ve started this routine is because I recently visited a gastroenterologist about some stomach complaints but I got talking to him and discussed the role of the pelvic muscles in the body. He informed me of the importance of the PC muscle (kegel muscle) and other surrounding muscles including the anal muscles.

We started talking about the PC muscle and it became strikingly clear that many people are over thinking pc muscle exercises. It is possible to isolate the pc muscle from surrounding pelvic muscles but its just not necessary as the gastroenterologist pointed out that the pc muscles and surrounding pelvic muscles contract as one and so should be trained in such a way.

The reason we train the pc muscles is to strengthen them, not just for the sake of being strong but stronger, larger muscles are always easier to control than weak small ones. So that brings us to the back to basics routine. It may have been a long read to a simple routine but I’m just trying to explain the reason for the routine.

Kegel exercise premature routine

The exercise is performed every day

Times a day exercise is performed = 3 times

Repetitions = 10 repetitions

Duration = 3 second squeezes

Now the hard part, do this for 6 weeks before even measuring your success , we are not over thinking just do your exercise like clockwork and don’t think about it to much and its best to space out the 3 sessions by 2-3 hours at least to give your muscles time to relax and recover.

If you still find this routine too much I will make another post shortly about adding a few foods and vitamins to boost recovery of the pc muscle.

Having a sensitive penis or penis glands can also lead to involuntary kegels which will also bring you closer to ejaculation and an over sensitive penis can make it very hard to maintain control especially during fast thrusting.

This condition mostly affects people who are not circumcised as they are not conditioned to the stimulation the glands receive from rubbing against pants or underwear. Many circumcised men complain that they aren’t able to enjoy intercourse as much due to the lack of sensitivity but for non circumcised men this can be a simply way to reduce sensitivity without the use of numbing creams and last longer in bed.

3 Simple tips to learn how to make penis head less sensitive

# 1

This one is a no brainer when it comes to making the penis head less sensitive and it involves simulating the experience of circumcised individuals. This can be done simply by pulling back the foreskin and wrapping a small piece of Velcro to keep the foreskin held back and let the glands naturally rub against your pants during the day.

After a few days you will already notice less sensitivity. This is not reducing the amount of pleasure you can receive it is just conditioning your penis head to more stimulation making stimulation during intercourse less of a shock and easier to handle.

# 2

The next tip for learning how to last longer is to train your body for penis gland stimulation during masturbation so that you can condition your body and mind to high levels of stimulation without loosing control.

Start masturbating as normal but this time concentrate solely on the penis head and take notice when your pelvic muscles involuntarily contract this is a sign that you’re on the right track. The aim is to stay at this point without loosing control and get your body and mind used to a high level of stimulation. The rougher the better, but not too rough (you know your penis)

# 3

A very obvious one for number 3, use a condom. Not only will it keep the nasty’s away but your glands will get less stimulation and you can stay in control for longer. (Try thicker ones to last even longer)

That’s it for learning how to make the penis head less sensitive, its really about learning your how your body reacts and training it up.

Performance Anxiety - Thoughts of performance anxiety often result in erection problems, premature ejaculation and a general feeling of anxiousness which can lead to unpleasant sexual experience.

Over Excited - Being highly aroused or excited usually leads to climax much quicker, and many people go into love making with the mindset of ejaculating whenever they feel like it. Being in this mindset also makes it extremely difficult to remain relaxed and in control of all your pelvic muscles to help delay ejaculation.

Possible Solutions for delaying ejaculation using Mind Control

The Mindset

First we want to establish a strong bond between mind and body, there is no point telling yourself that you wont ejaculate when you know in your subconscious your going to do whatever the hell you want to do.  Having a vivid imagination can also help with mind control by putting strong thoughts into your head that will help you stay in control. Mind Control options include

Ejaculation is not a must, don't go into sex thinking that ejaculation is a part of sex. Its true it usually is a part of it but what about enjoying the experience and being in the moment. Many sexual taosts practice sex without ending in ejaculation which helps to prevent the release of energy and keeps the body sexual boosted throughout the day. Change your mindset and don't associate ejaculation with sex or masturbation, its a choice you make

Other strong motivators include the stress and anxiety of getting your partner pregnant and these thoughts can be used to your advantage and sometimes make you afraid to ejaculate that you can actually feel some control.

Desensitize your Mind

Another popular option for delaying ejaculation using mind control is by desensitizing your mind by using visual stimulation such as porn. The thinking here is to get the mind so used these high states of arrousal that when it comes down to the real thing its a piece of cake and you can handle it without getting over excited.

It works for some people but it can also return the opposite affects and make regular intercourse not arousing enough.

Visualizing Ejaculation Control

A popular technique used by therapists for anxiety and performance anxiety is visualization, a simple routine would look something like this.

1. Draw a circle on the ground, Imagine in this circle you are totally in control, this is your world and you are in charge.
   
2. Now imagine yourself in a situation such as sexual intercourse, imagine how you will act, feel, listen to your breathing and make it feel as real as possible.
3. Now imagine yourself in total control and controlling your ejaculation.

This exercise is repeated a few times a week to help establish a positive mindset.

Drugs and Supplements and Premature Ejaculation

There are also many supplements and drugs that can help to relax you and prevent anxiety or just boost performance in general and my two favorites are L-Theanine and Cialis.

• L-Theanine - is a natural amino acid found in green tea and some types of mushrooms and prevents anxiety by boosting levels of serotonin in the body which helps you to cope with stressful or situation of high anxiety.
• Cialis - Commonly used ED drug but also has benefits for premature ejaculation and helps to temporarily strengthen sexual pelvic muscles.

• Faster sexual muscle recovery (training pelvic floor muscles)
• Stronger pelvic floor muscles
• Stronger Erections
• Increased levels of hormone that allows longer lasting love making

Exercise for Circulation Boost

This may seem the most obvious way to boost circulation But it is probably the most ignored natural method out there. When I was slightly overweight I found my circulation decreased and erections and ejaculation controlled suffered. When I started to do regular exercise I achieved higher testosterone levels, stronger libido and almost effortless control over ejaculation.

The type of exercise you use can make a difference as I found high intensity cardio not as affective as moderate intensity over a long period of time as it improved blood flow for a longer period of time , high intensity should not be neglected though as it is vital for heart health, weight loss and conditioning.

What worked for me was a 30-45 minute weight training session followed by 20 minutes of moderate cardio exercise on treadmill. I can't stress the wonders cardio exercise can do for you and its worth it making it a part of life as it really pays off.

Supplements for a Circulation Boost

The following supplements/herbs have great circulation boosting qualities

• Fish Oils
• Flax Seeds
• L - Arginine
• Gingko Biloba - warning thins blood

always check with your doctor before using supplements or herbs

First of all the name "kegel" comes from the doctor's name who came up with the idea originally for the purpose of treating incontinence and bladder control in pregnant women. It has nothing to do with any magical pills, herbs or wizz bang machines. The function of the basic kegel is to tone the muscle not actually build it up.

Function of PC muscle misunderstood

This is the biggest problem when it comes to the PC muscle and kegels, most people believe the muscle is actually used to help prevent premature ejaculation and it can to some degree but its primary role is to PUSH urine and semen out of your penis. It's true that holding your pc muscle hard can prevent ejaculation but its like squashing up a garden hose so water can't get through its not actually addressing the problem.

The Muscles you should be working

Even though PC kegel's can help in getting you used to focusing more on relaxing your pc muscle during sexual excitement there is another muscle in the pelvic region you should be working and its highlighted in red in the above image.

The IC or Ischiocavernosus which is responsible for erections and orgasm control and this is the muscle that you need to isolate in order to achieve full control over your love sessions.  My next post will discuss techniques for isolating that part of the muscle and exercises to target surrounding pelvic floor muscles.

IC is for erection and Orgasm
BC is for urine and semen
PC (Kegel) is for urine and prostate
VIP Muscle (tail-bone muscle) is for anus and prostate

Exercises Kegel Side Effects

• kegels can be very beneficial for people suffering from incontinence and poor urine flow and has some benefits for sexual control but always remember like any muscle it needs time to rest so whenever you exercise it , give it time to recover like any other muscle. Common signs of a tired or weak pc muscle are
• Loosing erection or poor erection quality
• Premature Ejaculation - due to involuntary contractions

Having a strong PC muscle can provide the benefits of

• Improved Blood Flow
• Longer lasting power
• The power to start and stop ejaculation

A weak PC muscle will result in the opposite results. The first step to exercising the pc muscle (performing kegels) is to locate the muscle and be able to contract it on command and maintaining a contraction of pc muscle only without contracting surrounding muscles. The key is to learn to isolate the muscle.

The image above shows the location of the PC muscle but it is easily found by finding the muscle that is responsible for stopping the flow of urination. Once you have found the muscle and are able to contract it at will you can now learn to pay close attention to it during intercourse to ensure that it remains relaxed throughout to avoid premature ejaculation.

A weak muscle can be exercised like any other muscle in the body, with moderate exercise and plenty of time for recovery.  The key is to exercise your PC muscle with kegels or contractions using long hard squeezes over an extended period of time instead of simply squeezing like mad for 30 to 50 reps. Try for 10 - 20 controlled reps held for a duration that feels comfortable for you.

Exercising the pc muscle is very important for fighting premature ejaculation but always be aware that over training or training it incorrectly can lead to the opposite effect and the trick to stay in control is to control the pc muscle contractions during times of sexual arousal and excitement.

There are many steps you can take to prevent premature ejaculation including pills, supplements and special exercises but a penis pump combines pretty much all the benefits of all these solutions in one including improving blood flow and strengthening sexual muscles.

First of all the penis pump is popular for people with erectile dysfunction but its also affective at making you last longer by doing a pumping session before intercourse. Pumping will allow for temporary expansion of your penis and more control over sexual stimulation.

The penis pump is used for erectile dysfunction because it has the ability to improve blood flow and increase vascularity which in turn helps to pump blood into your PC muscle allowing more control over the pc muscle contractions that occur during intercourse and stimulation.

Depending on how you use your pump you can help get your body used to maintaining an erection for longer periods of time without succumbing to exhaustion and being unable to hold back orgasm. It has also been shown that having a penis pumping session before sex can help to get your penis glands used to stimulation and acts as a kind of de-sensitizer and make you last longer.

For the long term a penis pump will have many benefits but is only really a temporary solution and finding the cause of your premature problem is the only guaranteed way of finding your cure.

Whether it is a physical or mental reason there is always a solution out there and most commonly all you need is to improve confidence or start exercising with kegel's for endurance and train for self control.

Remember when looking for a penis pump always buy a high quality product not a cheap adult novelty toy but a strong durable pump that comes with a pressure gauge so you can set precisely the amount of pressure you use. It is recommended to do sessions of 5 to 10 minutes with a pressure no higher than 3HG.

Premature ejaculation can be delayed or prevented in many different ways but you usually have to attack it from either a physical or physiological angle. The physical part of it involves strengthening sexual muscles and improving blood flow to give you more control.

The other reason for reaching climax early is due to performance anxiety or poor masturbation habits which train your body to reach ejaculation quicker than desired.

You can use the following tips to help prevent premature ejaculation.

Train your PC muscle

Your PC muscle is extremely important for controlling your ejaculation and how long you can last before you reach climax. Having a weak muscle can lead to exhaustion of that muscle which will eventually give you no choice but to loose control.

By exercising your PC muscle using kegel squeezes you can help to strengthen the muscle and give you more control over kegel contractions during intercourse. Train your kegel muscle for endurance by performing long contractions of the muscle to make it perform better during longer love making sessions.

Train your Mind

A lot of men reach climax early because they are too eager to satisfy themselves and get carried away. Try to tell yourself that you are not allowed to ejaculate before your partner reaches a climax. Try and enforce this rule in your mind by whatever means necessary and it really can help you last longer and let both parties enjoy the experience.

Masturbation Habits

Next time you masturbate instead of trying to get it over and done with enjoy yourself and make the session last longer. Use visual stimulation and your imagination to make it feel as real as possible and practice maintaining an erection without ejaculation for longer periods of time. Not only will this strengthen your pc muscle and improve blood flow it will train you to naturally last longer during intercourse.

For more information on how to control your premature ejaculation visit the Ejaculation Trainer for step to step guide for the solution to have you lasting longer in bed.

This is my experiences using Cialis to prevent premature ejaculation. Cialis is a very popular drug used mainly for ED or erectile dysfunction as well as commonly being used as a bit of a boost to the libido and sex drive.

It is a very popular ED drug and compared to taking Viagra it has the advantages of letting you respond naturally to sexual stimulation and not have you walking around like a tripod. It has effects that last 24-48 hours which makes it a popular weekend drug.

First of all you should consult your doctor if you plan on taking any form of ED drugs as they do come with some common and uncommon side effects including

• - Headache's
• - Stomach Aches, Bloating
• - Muscle Cramps
• - Nausea
• - Blocked Nose

Cialis for Premature Ejaculation

Cialis is very effective for delaying premature ejaculation as it has the ability to allow you to last longer by giving your PC muscle a boost and improving the general blood circulation to your private area.

You will find when you near ejaculation that your PC muscles start to contract but when taking Cialis this happens but the ejaculation is much easier to control and having those contractions doesn't necessarily mean you've reached the point of no return. Its an unusual feeling but it definitely helps you feel in control.

Long Term Use of ED Drugs

Sure Cialis and other ED drugs are a great temporary solution to premature ejaculation but it doesn't get to the root of the problem and solve it, it just helps you ignore it and put it out of your head which can be useful. Along with the side effects of Cialis people can become dependent on ED drugs to achieve erections or even perform intercourse and may even develop mild anxiety.

This makes it more important to only use ED drugs very sparingly but try and avoid them when you feel as though you can perform on any particular day instead of always resorting to the drugs. The placebo affect is also amazing I was able to perform better.

By increasing levels of prolactin in your body you can help improve lasting power and there are a few simple ways you can increase the amount of this hormone in the body.

Ejaculation more frequently was shown to increase the levels of the hormone in the body but only for a short time and this is usually why you can last a lot longer when you masturbate once before having intercourse.

After ejaculation the hormone levels of prolactin will increase dramatically increase but if your one of those men who use the kegel to completely stop ejaculation there will be no rise in hormone levels, which may allow them to experience multiple orgasms.

Prolactin is also responsible for the time taken after ejaculating before you can go again, it is also responsible for a clear mind immediately after ejaculating.

In a recent study young men were found to have much lower prolactin levels so its very common to experience premature ejaculation at a young age. Another hormone closely linked with sexual desire and ejaculation is dopamine which is responsible for sexual desires and feelings , prolactin and dopamine compete against each other. When dopamine is high you have high sexual desires and when it lowers sexual motivation will be diminished.

A common side effect of anti-depressant drugs which I do not recommend is that it will increase the bodies natural serotonin levels which in turn results in an increase in prolactin levels and staying power.

The Solution

The solution is very simple and its best just not to over think it. I know a lot of sexual cults and meditation groups discourage ejaculation and recommend preventing ejaculation for extended periods of time , months even years but in fact this can lead to low prolactin levels and reduce staying power.

The Solution is to simply ejaculation 2 to 3 times a week to keep up prolactin levels , but remember to always practice long sessions instead of just rushing it.