Kegel Exercises to Help Improve PE
Kegels are an exercise that strengthens the pubococcygeus muscles (PC muscle). Just like any other muscle in the body, the PC muscle can be strengthened through repeated contraction and resistance.
Locate the Muscle: To find your PC muscle, try to stop the flow of urine mid-stream. The muscle you use to clamp down is the one you need to target.
How To Incorporate Kegels
Kegels are the easiest method to integrate into your life because you can do them virtually anywhere—driving, watching TV, or sitting in class. However, they are often the most neglected because they don’t produce immediate visual size increases like pumping or clamping.
The Daily Routine
- The Volume: One “set” consists of about 100 flexes. Aim for multiple sets throughout the day.
- The Technique: Vary the speed. Do 50 rapid-fire contractions (fast twitch) followed by 50 long, slow holds (endurance).
- The Timing: The best time to perform focused Kegels is during other PE exercises, specifically during Jelqing or Stretching sessions to increase internal blood pressure.
Advanced: Electroshock Therapy (E-Stim)
What is it?
Electroshock therapy (often called E-Stim or TENS) uses an electronic device to send pulses of electricity into the body, causing involuntary muscle contractions. Athletes use this to promote recovery and blood circulation.
Why use it for PE?
Stimulating the PC muscles and the shaft of the penis improves circulation and helps the tissue recover from the trauma of stretching and jelqing. It is not as painful as it sounds; it feels like a tingling massage.
The E-Stim Protocol
- Timing: Perform at night, right before bed, preferably after a pumping session.
- Duration: 10–15 minutes total.
- Goal: Accelerate recovery time and improve nerve sensitivity.
- Note: Always follow the specific directions of your device (TENS unit) regarding electrode placement.
Scientific Validation
Do Kegels actually work for erectile quality and penile health? The data is conclusive.
Study: Pelvic Floor Exercises for Erectile Dysfunction
The Method:
Men were randomized into two groups. The Intervention Group was taught pelvic floor muscle exercises (Kegels) with biofeedback. The Control Group was only advised on lifestyle changes. Outcomes were measured using the International Index of Erectile Function (IIEF) and anal pressure measurements.
“After 3 months, the erectile function of men in the intervention group was significantly better than in the control group (P < 0.001)."
- 40% of men regained normal erectile function.
- 35.5% of men significantly improved.
- Only 24.5% failed to improve.
Conclusion:
Kegel exercises are an effective, scientifically proven technique to maximize your penis enlargement program by improving erection quality and blood flow control.