The Penis-Strengthening Workout Every Guy Should Do

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Your penis needs a workout. No, not the bi-weekly Bikram-style one it regularly goes through. What it needs is a training regimen that ups its muscle memory and the way to do this is by performing Kegels, a clenching exercise that works the muscles of the pelvic floor. Clench on the reg and you could have more powerful erections, pleasurable orgasms, and longevity in the sheets as well as less of a chance of incontinence and prostate cancer later in life. These are all net gains.

Here’s the deal: There’s a complex network of muscles that surround the base of the penis and extend deep inside the body. These hammock-like muscles hold up your internal organs—namely your bladder and bowels. They’re also responsible for causing the surge of blood to your penis that helps you maintain an erection. Clenching these muscles on the reg can force more blood into your penis and keep it there longer, giving you a stiffer and more pleasurable, well, stiffy.

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According to Dr. Darius Paduch, a leading expert on sexual dysfunction in men, Kegels are particularly helpful to guys who want better sexual control, suffer sexual dysfunction (in one study, 40 percent of erectile dysfunction sufferers were symptom-free after six months of Kegels; in another study, 82 percent of men with persistently premature ejaculations increased their latency time after just three months), or just rush too damn much. Paduch explains that many guys tend to tense up when they jerk off or push too hard when they pee. This, while unproven, may lead to prostate cancer — and, if we’re being honest, a lot of collateral spray on the bathroom tiles.

How to Kegel

You know how you sometimes cut off your pee, mid-stream? That’s basically a kegel. You shouldn’t cut off the flow, though, as it may increase your risk for a bladder infection. Instead, focus on the action of stopping a pee while you have an empty bladder — that’s a proper clench.

Initially, you should perform Kegels these lying down. Flex your pelvic muscles and hold between one and three seconds before relaxing. Repeat 10 times, pausing between reps. Check your form by placing a couple fingers behind your testicles —and feel the muscles there tighten. Ensure that you’re not contracting other muscles, particularly those of your stomach. Eventually, you should work up to longer holds—tensing for as long as 20 seconds—that you can perform sitting down or standing up. You can even incorporate a bit of weight by placing a small hand towel at the base of your erect penis. Yes, advanced training requires an erect penis.

Wherever you wind up in terms of reps or weight, performing Kegels every day is overkill. “The pelvic muscles are skeletal muscles — just like the biceps — and can be easily fatigued,” says Dr. Andrew Siegel, author of Male Pelvic Fitness: Optimizing Sexual & Urinary Health. “You certainly want to give them the same or more recovery time. If you overexert your pelvic muscles and don’t allow them time to recover properly, you will get the opposite effect. Exercising every day provides no recovery time. ”

pelvic-excercises

Siegel helped develop The Private Gym, a sort of PX90 for the pelvic muscles. This is the program’s first three weeks’ routines which consist of three Kegel flexes—the basic, the “long hard,” and the “rapid.” (The 8-week Complete Training Program culminates in the lifting of, uh, penile weights, included.) For maximum benefit, exercises should be performed three to four times per week.

Week 1: Conditioning Your Pelvic Muscles

Basic flex:

  • Squeeze your pelvic muscles and hold the contraction for 1-2 seconds
  • Release slowly and relax for 1-2 seconds
  • Perform up to 30 repetitions
  • Rest one minute
  • Perform three sets

Week 2: Building Initial Strength

Long hard flex:

  • Squeeze pelvic muscles as hard as you can and hold the contraction for 3-5 seconds
  • Release slowly and relax for 1-2 seconds
  • Perform up to 30 repetitions
  • Rest one minute
  • Perform three sets

Week 3: Developing endurance

Long hard flexes and rapid flexes:

  • Squeeze pelvic muscles as hard as you can and hold the contraction for 3-5 seconds
  • Release slowly and relax for 1-2 seconds
  • Perform up to 30 repetitions
  • Next, perform up to 20 rapid flexes by quickly squeezing and releasing
  • Rest 1 minute
  • Perform three sets

Despite what those enlargement ads tell you, there aren’t any legitimate penile exercises besides pelvic floor training. “You’ll see a lot about stretching, tugging, jelqing, and other things on the Internet,” Siegel says. “But these are definitely of dubious value.”

Luckily, Kegels aren’t the only way to maintain good penile health. “The only other way is to stay sexually active,” Siegel says. “Use it or lose it.” Amen.

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