Exercises to Strengthen the Perineal Muscle | For Men

When we think of the pelvic floor muscles or the perineum, we tend to think about women post-childbirth. Indeed, after this great ordeal, most women need to strengthen those muscles. However, in the past few years it has become clear that men can also benefit from specific exercises to strengthen the perineal muscle.

Often, the men who are usually advised to do them have had an operation on their prostate. However, this type of exercise is also ideal to improve the quality of erections and additionally, it’s a great tool to prevent incontinence.

By doing so regularly, you will be able to improve the control of your erections and orgasms.

Also, by using this exercises to strengthen the perineal muscle, you will improve two areas of your life: health and pleasure. Keep on reading…

How can you Strengthen your Perineum ?

Discover your Perineum

The perineum is a discreet muscle that we usually don’t notice. It’s mainly used to urinate and to defecate. Also, this muscle is essential for your erections.

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It’s important to note that if you suffer from premature ejaculation, these exercises will greatly improve your problem and in the best case, they could fix it! (1)

Before starting them, you should know that your perineum is located between your anus and your genitals. When you need to pee, this muscle relaxes but when you cough or do a high-intensity exercise, it will contract itself (to limit the possibility of leakage).

First, to start using this muscle, try contracting your anal muscles repetitively. By doing so, you will also contract the muscles of the pelvic floor, including the perineal muscle (aka perineum).

Alternatively, you can lie down and place a small ball (like a tennis ball) between your anus and penis. Then, turn the ball gently to stimulate all the muscles and to get a better understanding on how they work. Make sure to close the door!

Now, that you are more familiar with your pelvic floor muscles, you can try the following exercises.

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Kegel Exercises to Strengthen the Perineal Muscle

By doing the following exercises regularly, you will notice that your erections are harder and most importantly, last longer. Eventually, you will be able to control your orgasms and prolong intercourse for as long as you and your partner want it.

A study published in 2004 demonstrated that among the 55 participants who suffered from erectile dysfunction (or ED), 22 regained a normal erectile function and 19 had an significant improvement thanks to pelvic floor exercises. (2)

Exercises to Strengthen the Perineal Muscle :

1. Urinate with control: When you urinate, you can stop or diminish the flow and then, finish your business. This might take a while until you get the hang of it but when you do, repeat this exercises as often as you can. This exercise is basic but it will allow you to have better understanding on how your perineum works.

2. A simple contraction exercise: Your perineum is a muscle therefore, like any other, once located, you can contract it at will. This exercise is just that, contracting your perineal muscle for as long as you can and releasing (between 0 and 10 seconds).

Repeat this exercise several times a day, any time you can think about it or set an alarm (at least 3 times with 10 to 20 repetitions).

The great advantage of this technique is that you can literally do it anywhere and no one will notice. In addition, this exercise can be done sitting, lying down or standing up.

For best results, start with small contractions and increase their length over time.

3. Contraction exercise during an erection: If you enjoy regular auto-gratification, this exercise is for you! This exercise is the same as the previous one but during an erection. So, slightly harder.

Should you want to increase the difficulty, you can place a washcloth (dry or wet) on your penis.

This exercise might be a source of laughter. However, it’s a brilliant way to improve your control over your perineal muscle. My best advice is to start slowly and then, increase the difficulty progressively.

Because the most important thing is to keep on doing these exercises on a regular basis to observe a real positive change. For instance, you should start seeing a real change after the first month.

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Exercises to Strengthen the Perineal Muscle – Conclusion

The previous exercises to strengthen the perineal muscle are your lifelong friends. Start easy, increase the difficulty progressively and keep on doing them…daily.

If you have any doubts about the importance of these exercises, let me give you a compact recap of the benefits resulting from a regular practice:
  • You will maintain a healthy libido thanks to the good condition of your pelvic floor. Actually, that same pelvic floor is essential to support muscularly the rest of the body. For example, some cardiovascular exercises and weight lifting tend to weaken the pelvic floor muscles – preventing that is crucial.
  • Additionally, by exercising your perineum regularly, you will improve and then, maintain excellent erections (that will be longer) and your sexual satisfaction will be ever growing.
  • You will get the Holy Grail of sex, you will be able to control your erections in order to extend sexual pleasure and obtain explosive orgasms for you and your other half.
  • Moreover, you will improve the support of your lower organs, which can prevent them from falling into the rectum (I’m not kidding).
  • To conclude, the strengthening of the perineum will improve your prostate’s health and prevent urinal or fecal incontinence.

Now, it’s up to you to keep this up and discover by yourself the sexy benefits of this simple exercise!

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(1) Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Antonio L. Pastore, Giovanni Palleschi, Andrea Fuschi, Cristina Maggioni, Rocco Rago, Alessandro Zucchi, Elisabetta Costantini, and Antonio Carbone. Ther Adv Urol. 2014.
(2) Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Grace Dorey, Mark Speakman, Roger Feneley, Annette Swinkels, Christopher Dunn, Paul Ewings. Br J Gen Pract. 2004.

Vincent Lee