Complete Guide to Kegel Exercises


man doing kegels

REMEMBER: This Is The ULTIMATE Guide to Kegel Exercises! You Will Discover 4 Best Exercises and 5 Great Benefits! Exercise Number 4 Is AWESOME! These Tips Helped Over 84,000 Readers of THE STALLION STYLE!

Hey, do you want to have stronger and firmer erection as well as better control over your orgasms? Do you want to get rid of incontinence? If your answer is yes to any of these questions, then you will find that this easy-to-follow guide to 4 main Kegel techniques is exactly what you need!

This weird term covers any exercise that strengthen your pelvic floor (PC) muscles – ones that control the clench and release of your urethra and anal glands.

By repetitively improving their power, you can quickly develop a very strong control over your urinary tract, erection as well as orgasms. Luckily, I am going to share with you step-by-step instructions to the 4 most effective techniques.

Pay attention: Always empty your bladder before you try any of exercises mentioned below!

4 Cool Ways to Work Out Your PC Muscle

Way #1 – The ‘Gotta Go’ Method

restroom sign

The first technique I can recommend to both men and women is called the “Gotta Go.” However, before you can do it, you need to locate your PC muscle. You can do this at the same time you’re in the process of urinating.

All you have to do is to go to your toilette and start urinating. Wait until the stream of your urine is at its highest pressure and at that moment try to stop the flow without using your hands.

You need to keep abdominal, buttocks and thigh muscles relaxed without holding your breath!

That way you will be able to locate the precise muscle you will need to contract and release in various ways. Once identified, you need to follow these 5 steps:

  1. Contract it.
  2. Hold it in that way for 5-10 seconds.
  3. Then release and let it rest for the same time.
  4. You should repeat these steps 10 times in one row, 3 times a day.
  5. You can gradually increase the number of repetitions as you will get more experienced.

Remember: By performing this in a regular fashion, you will drastically strengthen your urinary tract and provide a powerful resistance against the possible occurrence of incontinence in the future as well!

Way #2 – Anal Tempering

Another great way to structure your workout is as follows:

  1. Imagine as if you are trying to stop the passage of gas.
  2. Then you need to contract required muscles.
  3. Hold it for 5-10 seconds or as long as you can (more advanced version).
  4. Then release them for the same period.
  5. Repeat this 10 times in one session.

My advice: Performing about 3 sessions a day should produce some very favorable results if this technique is done correctly and regularly.

Way #3 – The Washcloth Method

colorful towels

The third method is simple and can be done easily at your home if you are a man. It involves only a washcloth, water source and a little bit of your time.

Once you are sure you have everything you need at your disposal, you should follow these 5 simple steps:

  1. Preferably in the comfort of your home, gain an erection.
  2. Then you need to take the washcloth and drape it over your penis. You should feel its weight slightly pushing your member downwards.
  3. At this stage, you should contract your pelvic floor muscles to move washcloth on your little buddy up.
  4. Then you need to release that same muscle to move it down.
  5. You should do this in rapid succession until you are not able to do so!

Advanced version: This exercise will be more challenging with the damp washcloth. However, by doing this technique, consistently the extra water weight will feel like nothing at all. Thanks to this method you will be able to maintain the most powerful erection possible gradually!

Way #4 – Endurance Training

The last technique is another powerful Kegel stuff that is designed to men only. This time, you will not need anything more than your time and a little bit of privacy.

Endurance training is an easy 5-step method that will require you to:

  1. Achieve an erection (use whatever works best for you).
  2. After this is done, tighten you pelvic floor and anal muscles for 2-5 seconds.
  3. Then you should release it for the same amount of time.
  4. Repeat these steps over and over again until you feel a slight burning sensation developing in the target area. It can be compared to a simple body-weight exercise in which you target a particular area of the body for endurance until you can feel that it’s straining.
  5. Stop this workout once you’ve reached your personal limit.

Pay attention: This technique can be done virtually anywhere and at any time if you try it without achieving an erection. You can do this on the go easily!

5 Health Benefits of Kegels

couple after sex

Now you know 4 most common techniques for making your pelvic floor muscles stronger. Let’s discuss some benefits these will give you:

  1. Safe & easy to do – As you may have already seen, these are not very difficult exercises to do.
  2. Stronger muscles – These methods are a great way for both men and women to strengthen their sexual organs.
  3. Intense orgasms – Working your PC muscle out will improve the power and incidence of orgasms for both men and women.
  4. Urinary incontinence – Additionally, you can avoid the embarrassing condition that can happen due to having an inefficiently trained pelvis such as leakage of urine.
  5. Improved erections – Guys are often faced with the issue of erectile dysfunction! The fact that this happens doesn’t speak poorly of the man himself but might only mean there is a need to work on strengthening the right muscles to prevent such a FIASCO from occurring.

Keep in mind: With the help of these workouts you can improve your blood flow into your penis and reduce the possibility of having erectile dysfunction.

If you have any signs of issues caused by weak pelvic muscles, then all 4 techniques mentioned in this article will help you in no time!

Read these posts next to increase the size of your dick:
Hey folks! My pen name is James Buzinko (a.k.a. Stallion) and I want to make this THE GREATEST place for every guy to master the arts of love, dating and attraction! I am young, free and my motto is "Carpe Diem".
  • Kegel Master

    This is a great way to increase the strength of your erection. I’ve been doing it since I heard about it 5 years ago. I do it every day and I notice I can prolong my orgasm if I do so. It’s quite an enjoyable thing to realize you can work out your cock to perfect the pleasure. I suggest everyone out there to read this article, and practice doing these. It’s a simple workout that doesn’t take much effort at all.

    Actually, I never tried the wet towel trick, so I am trying that tonight.

    • Francis

      You must be some pro at it now dude. I wish I partook in these a while back. I would of maybe been able to keep it going in bed, but alas I was not lucky. I’m going to make sure I do this method from now on though.

      • James Buzinko

        This is awesome that this discussion helps you to stay motivated. I bet you have already seen some very positive results.

    • James Buzinko

      What are your experience with the wet towel? Is it working for you or not?

  • User223

    Huh, I didn’t know there was a name for it. I did it because a friend of mine told me to do it one time and I never stopped. haha! Seriously though, if I known of this stuff back in college, I would have been so much more happier. I’ve noticed my erection lasts longer, I’m able to last longer in bed as well. What more could you ask for?

    • James Buzinko

      That is awesome as this probably has changed your sex life dramatically. Keep up and if you want, you can share with us some more details.

  • Korey

    I’ve always heard this name but I seriously thought it was another brand of a cereal. No joke man. I was quite embarrassed when I mentioned these and cereal in the same sentence to some friends. It was bad. Anyways ever since I heard about kegels, I’ve been thinking about trying it out.

    • James Buzinko

      Can not imagine the look on their faces when you was talking about these exercises and thinking that these were cereals. That had to be really hilarious.

    • doglover

      Korey , thanks for the laugh! Coincidence or not, I was having my breakfast cereal when I read your comment! I think your friend’s reaction was priceless. I actually didn’t know these exercises are for men as well, I thought they we’re just for women. I vaguely remember a comedy movie scene in which the girl did some Kegels and had orgasm by herself.

      • James Buzinko

        I was also very interested to discover that these are for men as well. That is why I have decided to write this article.

  • Bradley

    So these are basically workouts for your little guy? I honestly had no idea a method like that even existed, but now that I know, I’m all over that. I could use some strengthening down there. Seriously though, if I knew about this before, I would have been more confident around the women. 🙁

    • James Buzinko

      Do not worry,as people say, it is much better to start later than never!

  • quicney stamos

    A workout for your dick? I think I can add that to my daily regimen. Are there any of these best done with your partner? I could use an excuse. 🙂

    • James Buzinko

      To be honest,

      there is no need for a partner in doing these workouts. That is too bad …

  • william w.

    These don’t seem so bad, I’m doing them right now while I type. I didn’t know anything like this existed for men but it really makes sense that as you get older your erection starts to hang lower rather than pointing to the ceiling.

    • James Buzinko

      I am glad you are doing these. I bet you can do at least 60 of these in a single session already!

  • brianfrombrisbane

    I thought these were just for the lady parts but your post has shown me otherwise. I can always count on your site to give me the best information in the industry! Thank you!

    • James Buzinko

      Hey Brian,

      thank you for your kind words. Your positive feedback keeps me highly motivated!

  • efpierce

    Let’s face it, anal tempering sounds really bad. Why do scientists and physical therapists come up with some of the worst names in the world for exercises? Especially those involving an anus and a penis?

    • James Buzinko

      Dude I completely agree with you. That name sounds really bad.

    • black commander

      My thoughts exactly! “Anal tempering” sounds more like a porn movie title or an experiment gone wrong haha. I actually had to read the guide for this workout two times to make sure it’s this simple because the name actually freaked me out at first. Shame, it sounds like a great method and I might give it a go.

  • gabe

    I got an UTI a couple of years back and had to do some Kegels until it cured. After about two weeks of doing this I noticed that my cock was harder and this was also observed by my partner. I can’t say the duration of my erection increased but my erections are definitely better.

    • James Buzinko

      Wow thanks for sharing your personal experience. It is motivating and inspiring for all of us.

  • Sonny2

    Both my partner and I started doing the Kegels and we’re loving the results. Now I can actually control my erection and I’m not afraid it will die any moment now. She had a hard time climaxing and these exercises help her a lot. In some cases just doing them puts her in the mood which is an added bonus.

    • James Buzinko

      Amazing to know that doing these can make chicks even horny. I hope they will do these more often.

  • SamyS

    I mostly use the “Gotta go” method and like the results. I actually started doing this unwillingly when I was a child and raced with my brother trying to see which can hold his urine flow longer then release it and start again. Now when I count to 10 and release it then do it again next time I have to go to the bathroom!

    • James Buzinko

      Sure gotta go is the most practical method. As you can do it all the time you are going to bathroom.

  • crazydoc

    Never heard about the Washcloth method but it seems like gym for your dick. I actually tried it after reading this and looked in the mirror. I managed to balance it quite ok but it’s hard for me to increase the speed right now. Guess I have to work on this and try to slowly increase the speed.

    • James Buzinko

      Sure, you always need to gradually increase your speed and strength.

  • stanBeasly

    I might give this kegel exercise a shot. They all sound so interesting. I think I could do the urinating exercise the best. But of course I could just work and do kegel exercises as well, so I might just keep doing it throughout the day.

    • James Buzinko

      Sure, give these a try and you will definitely see the improvement.

  • Ryan U.

    I saw your other topic about the 8 workouts for penis growth and I did some more searching, finding this. To me, Kegel exercises sound like the easiest workouts to do, so I’m going to give this a shot more often as I can do it anytime and anywhere. Which is great!

    • James Buzinko

      Sure, it is the easiest but if you will not combine and support it with others then your gains will be minimal or even not noticeable.

  • Jerry

    Kegel exercises are great. I do it often, even though I don’t know if it actually helps me, it’s still worth doing. I believe it gives me a stronger erection, so I’m cool with that. I don’t know if it increases size, but hey, if it does, awesome!

    • James Buzinko

      Only kegels will not increase your size but will make your erections much harder. However if you will add some of the other workouts that I cover in my post about penis enlargement exercises then I bet you will notice even changes in length and girth.

      • Carlos

        What type of workouts would you recommend to add length and girth? My sex life is going down the drain and it’s due to my member…. my wife won’t admit to it but I know that is what’s wrong! Thanks

        • James Buzinko

          I highly recommend the jelqing exercises for you. Try read my article I have written already, I bet it will help you a lot.

  • Nick Rodney

    I play with my little guy often, and by that I mean I am always moving it around. If I’m at work, I’m moving it, if I’m at the store, I’m moving it, if I’m out on a date, I’m moving it. Etc. I just never stop moving it. I’ve trained myself to just keep moving it, so I’m happy with kegel workouts.

    • James Buzinko

      That is awesome. I bet you have really strong PC muscle right now.

  • E. Simm

    I’ve never really tried kegel exercises. I’ve heard of them, but I never knew they were literally moving ones junk up and down to build muscle. I guess it’s time I give it a shot now.

    • James Buzinko

      Sure, you need to try these and I bet you will love them. They are really easy to do and help a lot with many issues!

  • JJ

    Kegel exercises are great. I wish I did more of them as of late, but I just always forget to do it. It’s not like I really need to these days, because I often just have enough sex to keep it strong.

    • James Buzinko

      Awesome that you have enough sex, but you should still maintain at least some kind of routine with Kegels.

  • Ian A.

    I have tried the wet towel and other kegel exercises by lifting stuff with my guy. I actually tied a string around two small metal things and let it sit on my penis, and tried to bring it up and down that way. Wasn’t easy, but I started to get somewhere with it. Was great! 🙂

    • James Buzinko

      Awesome! Just pay attention while doing this exercise with any weights in order to not hurt yourself! And remember that if feel any pain or discomfort rather stop.

  • Liam

    Huh, I never heard of these kegel exercises. I suppose I will give anything a try at least once. If this makes me last longer in bed, I’d gladly try it. Thank you for sharing. Seriously, I need to thank you for all the interesting topics here. So helpful!

    • James Buzinko

      You are welcomed Liam. I hope you will love these a lot!