&lt;h1&gt;&lt;strong&gt;&lt;span style=&quot;color: #ff99cc;&quot;&gt;Basics for Kegels: Start By Locating Your Pelvic Floor Muscles&lt;/span&gt;&lt;/strong&gt;&lt;/h1&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The purpose of Kegel exercises is to strengthen the pelvic floor muscles, which surround and support the organs in your pelvis.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;When discussing pelvic floor muscles, people are referring to several specific muscles, including the pubococcygeus, puborectalis, and iliococcygeus&amp;mdash;what a mouthful! Together, these three muscles make up the Levator Ani, which forms the bulk of the pelvic floor.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #ff99cc;&quot;&gt;&lt;strong&gt;Typically, men go through four distinct phases during a sexual encounter:&lt;/strong&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;1. Increasing stimulation (excitement)&lt;/span&gt;&lt;br /&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;2. Sustained sexual arousal (plateau)&lt;/span&gt;&lt;br /&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;3. Orgasm&lt;/span&gt;&lt;br /&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;4. A relaxation phase (resolution)&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Now, take a look at the second chart, which illustrates the experiences of men with premature ejaculation during sex.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;&lt;img src=&quot;https://cms.pulse-clinic.com/Files/CUM/male-pelvic-floor-muscles_1024x1024.png&quot; width=&quot;500&quot; height=&quot;378&quot; style=&quot;display: block; margin-left: auto; margin-right: auto;&quot; /&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The pelvic floor muscles stretch across the bottom of the pelvis and work with various ligaments and tendons to create a hammock-like support for the bladder and bowels.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Fortunately, it&#39;s easy to recognize the sensation of flexing your pelvic muscles.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Try to identify them the next time you feel the urge to urinate.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Since your pelvic floor muscles support your bladder, they are the same muscles you engage to stop the flow of urine midstream.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;When you attempt to halt the stream, the area where you feel tension is where your pelvic muscles are located. Practice starting and stopping urination a few times to get comfortable with contracting these muscles.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;After doing this a few times, you might notice some soreness in your pelvic floor muscles.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Congratulations! You&#39;ve just completed your first Kegel-style exercise.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Another way to locate these muscles is to imagine you&#39;re trying to hold in gas.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;By tightening the anal sphincter (without clenching your buttocks), you&#39;re also engaging the pelvic floor.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Now you&#39;re ready to learn how to use Kegels to help with premature ejaculation. There are two types of Kegel exercises: slow Kegels and fast Kegels.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h2&gt;&lt;strong&gt;&lt;span style=&quot;color: #ff99cc;&quot;&gt;HOW TO? A Kegel Workout Routine For Premature Ejaculation&lt;/span&gt;&lt;/strong&gt;&lt;/h2&gt;
&lt;hr /&gt;
&lt;h3&gt;&lt;span style=&quot;color: #ff99cc;&quot;&gt;&lt;strong&gt;The Slow Kegel Exercise&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;ol&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Gently contract all your pelvic floor muscles slowly using the techniques described earlier. Hold the contraction for a slow count of five.&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;You might feel tempted to hold your breath while squeezing, but try to breathe normally, just as you would during any other exercise&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;After 5 counts, relax your muscles gradually.&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The key to this type of Kegel exercise is to squeeze and release the muscles slowly and deliberately.&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Once your muscles are fully relaxed, begin squeezing again at a slow pace. Continue this pattern of squeezing and relaxing for a total of 10 cycles. It may be challenging at first.&lt;/span&gt;&lt;/li&gt;
&lt;/ol&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;If you feel fatigued, don&amp;rsquo;t hesitate to stop and gradually work your way up to completing ten cycles. As you become more comfortable, you may also want to increase the duration of each squeeze.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;p&gt;&lt;img src=&quot;https://cms.pulse-clinic.com/Files/CUM/slow-vs-fast-kegels_1_1.png&quot; width=&quot;500&quot; height=&quot;500&quot; style=&quot;display: block; margin-left: auto; margin-right: auto;&quot; /&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;&lt;span style=&quot;color: #ff99cc;&quot;&gt;The Fast Kegel Exercise&lt;/span&gt;&lt;/strong&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;ol&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;In this variation of the Kegel exercise, you contract the same muscles but only hold the squeeze for one second before relaxing all your muscles at once.&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Repeat this process a total of ten times, making sure to breathe normally throughout the workout.&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;When you&amp;rsquo;re just starting, you might find ten quick Kegel exercises to be too challenging.&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;In that case, simply do as many as you can. Over time, feel free to increase the number of repetitions as your strength grows.&lt;/span&gt;&lt;/li&gt;
&lt;/ol&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Many men find that doing ten fast Kegels followed by ten slow Kegels is an ideal amount for a session.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Aim for three Kegel sessions each day, or at least a few times a week. Some men may find they don&amp;rsquo;t need to do them as frequently to see benefits&amp;mdash;discover what works best for your body.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;To make Kegels a habit, try incorporating them into your routine in the morning, before bed, and at one other time during the day (like during your lunch break). The more consistently you practice at the beginning, the quicker you&amp;rsquo;ll notice results.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
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