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Guys work out muscles all over their bodies, from legs to shoulders, but rarely consider how to maintain the muscles that support one of their favorite body parts: the penis.

Strong erections are a must for pleasurable penile penetration, and though most people think it’s all about arousal, your pelvic muscles (PC muscles) play an intricate part. The PC muscles stretches from the pubic bone to the coccyx (tailbone) to form your pelvic floor. These muscles can become weak if they are not exercised and stretched, causing erections to slack. If you don’t have a regular workout routine for your genitals, now is the time. Support your erections and use these five pelvic floor exercises to strengthen your PC muscles.

Pelvic Raises

Lay on the floor with your back flat to your mat and arms at your side, palms down. Bend your knees and place your feet flat on the floor, shoulder-width apart. Use your tailbone to raise your pelvis up towards the ceiling bringing your body into a bridge position. Hold the position for two seconds and lower down to tap the mat with your glutes. Complete this cycle 12 times for a full set, and do three sets for a total of 36 pelvic raises.

Penis Rotation

Rub your hands together vigorously to heat them up. Apply the heat to your genitals by placing both hands on your penis, and warming it up. Next, wrap one hand around the head of your penis and pull away from your body until you feel a good stretch in the middle and base. Rotate your penis from the base in a circular motion to the left 10 times. Pat your penis against the inside of your thigh 20 times to bring blood back into your penis, and then rotate to the right 10 times, repeating with the thigh slaps. Take a 30-second break at the end of the cycle and repeat the entire process again four times.

Kegel Pumps

Kegels are exercises that incorporate the contracting and releasing of the PC muscles to build up their strength. To find your PC muscles, squeeze the same muscles you use to stop your flow of urine. You may feel your anus pull in as well when you do this. This is normal.

Here are four moves to try:

PC Clamps

Sit in a comfortable position either with your feet flat on the floor or with your legs crossed. Squeeze and release your pelvic muscles to complete one rep of the PC Clamp. Continue to squeeze and release for a set of 30 reps. Take a break and work your way up to 100 reps. The goal is to be able to do three sets of 100 reps daily to strengthen your pelvic floor. You’ll know you’re doing it right when you start waking up with strong erections, which is a common side effect of practicing these exercises daily.

PC Steps

This exercise requires for your to contract and release your pelvic muscles increments. Sit in a comfortable position with your feet flat on the floor or with your legs folded. Contract and tighten your pelvic muscles then hold. Then tighten a little more and hold once again. Complete this tightening and holding pattern. Finally, tighten your pelvic muscles as much as you possibly can and hold the contraction for twenty seconds. Then release a list bit, hold, release a little more, hold, and then finally release completely. Do this entire cycle of five times with no rests in between.

Slow Squeeze

Warm up for this exercise by doing 30 PC Clamps (contract and release over and over), then squeeze as hard as you can until you can’t go any further and hold the contraction for 20 seconds. Release and rest for 30 seconds and repeat the contract and hold pattern five more times. With daily practice, you should be able to contract your pelvic muscles for several minutes. This exercise can help produce erections of steel and prolong the sexual experience as long as you want.

 

Remember to practice at least one of these exercises daily—doing them all will turn you into a super lover with rock hard erections and stamina to satisfy your partner(s).