Men: 6 Surprising Benefits Of Kegel Exercises For Your Sex Life

Kegel exercises are pelvic floor exercises originally developed in the 1940s by a gynecologist called Arnold Kegel.

These exercises were found to help women prevent urinary incontinence following childbirth, but studies also show that they help women with sexual problems as well. However, today, Kegel exercises are also a popular remedy that can provide a range of sexual benefits to men.

The pelvic floor muscles are similar in men and women, so the same types of pelvic floor training techniques recommended to women work for men as well. These exercises help strengthen the muscles that control your bladder, erections, and ejaculation. They can also help with poor bowel control and pain during sex.

In case you wanted to learn more about the sexual health benefits of doing Kegel exercises, keep reading.

  1. Stronger erections

Erectile dysfunction (ED) is a common sexual problem usually affecting older men. While medication and lifestyle changes are the first-in-line treatment for erectile difficulties, studies also show that simple exercises such as Kegels may be just as effective.

A study published in The British Journal of General Practice found that 40% of the study’s participants regained normal erections by the end of the 6-month session while 34.5% showed some level of improvement in the quality of their erections. Kegel exercises for men are a natural and safe way to get more blood to reach penile tissue which is important for strong erections.

However, you should keep in mind that some medical conditions like diabetes and atherosclerosis may severely limit the effectiveness of Kegels in treating ED and these dangerous disorders should be treated first when trying to improve your erections.

  1. Control over ejaculations

Every guy wants to last longer in bed not just to make their partner happy, but to enjoy sex more themselves.

Unfortunately, many of these same men are overburdened with unrealistic expectations about how long sex should last while others suffer from a sexual dysfunction, that is just as common as erectile dysfunction, called premature ejaculation.

Not having control over ejaculation time can be frustrating and lower your self-esteem. Luckily, with the help of Kegel exercises, you can easily gain control over your ejaculation timing. The group of muscles which is located in the pelvic floor is the same ones controlling ejaculation.

Training these muscles is a proven way to treat PE. A study published not so long ago in Therapeutic Advances in Urology concluded that pelvic floor exercises are a viable method of treating lifelong PE.

  1. Stronger orgasms

Because of the pelvic floor muscles contract during an orgasm, it goes without saying that keeping these muscles strong and healthy is crucial for orgasm quality.

While pelvic floor training has usually been studied for its efficiency in treating sexual dysfunction in women, the studies on the quality of orgasms after pelvic floor training in men are lacking. The reason may probably lie in the fact that more men are concerned with erection quality and timing of ejaculation than they are with the intensity of their orgasm.

Nevertheless, studies show that all aspects of sexual health and functioning improve in women who practice Kegels regularly and the same may be true for men.

  1. Helps you recover after prostate surgery

Men with an enlarged prostate or those with prostate cancer may require complete prostate removal. Unfortunately, common side effects of prostate surgery are incontinence, ED, and problems with ejaculation control.

Doctors will often recommend to men who underwent this procedure to practice Kegels regularly to regain control over their bladder and sexual functioning. According to an article published in Urology, Pelvic floor training has proven to be quite useful as a therapeutic option following prostate removal.

And while Kegels may not help all sexual health issues affecting older men such as low testosterone and low libido, they are a great addition to conventional treatments for sexual dysfunction.

  1. Feeling more in control

Because the pelvic floor muscles make it possible for you to control your sexual response, training them will inevitably make you feel more confident about your performance.

A weak pelvic floor will not only result in poor orgasm control and weak erections, but it can also cause urinary incontinence.

All these embarrassing symptoms of a weak pelvic floor can make it harder for your to be confident in the bedroom and men know how important confidence is for their sexual satisfaction. Training your pelvic floor with the help of Kegels is just one way to gain this control.

To perform Kegels, all you have to do is a contract and release the same groups of muscles you use when trying to stop urine flow or passing gas. The simplicity of these exercises also means that anyone can do them, anytime and anywhere.

  1. Greater stamina

Of course, stamina is another important aspect of a satisfying and vibrant sex life. If your energy levels are constantly low and you feel like you are putting too much effort in the act, sex can become everything but enjoyable.

The exercise of any kind can help bring some of that stamina back, and the result is better overall bedroom performance.

While Kegels alone won’t help you with stamina issues, they are a good addition to other forms of exercising. This is because Kegels help strengthens the group of muscles which are often unfairly neglected in those who train regularly. Pelvic floor muscle training will also help with your whole body kinetics when combined with other forms of exercise so make sure to include them into your daily exercise routine for a vibrant sex life.


Kegel exercises were traditionally recommended to women as a way of preventing urinary incontinence following childbirth.

Later, medical professionals noticed that pelvic floor training provided a range of sexual and other benefits not only to women but men as well. Nowadays, men who have had their prostate removed or who suffer from common erectile dysfunctions are often advised to practice Kegels to reduce their symptoms.

When done in conjunction with performance enhancing supplements like Juggernox, Kegels may provide the benefits you are looking for safely and efficiently.

Top Birthday Gifts for the Newly Dating Couple to Give

By Carol Trehearn

Finding the perfect birthday gift for that special someone in your life can be tough under the best circumstances, but what if you’ve just started dating? Chances are you are still learning about each other’s interests.

Obviously you don’t want to go overboard, but at the same time you want to show you care.

It can apply to more than just a birthday gift, too. Maybe your significant other has just received a big job promotion, bought a new house, or graduated from university: there are a number of occasions that can pop up.

So if you’re finding yourself a bit stuck for ideas, you’re going to want to check out these top birthday gift ideas for the newly dating couple.

A Subscription Box Service

Thanks to the subscription box services that have become the latest trend, you’re sure to get brownie points. This is the true definition of a gift that keeps on giving, as the recipient will be able to enjoy it for a full year.

If you’re after something luxurious and different, then you can check out what Auster has to offer – just click here for details. Maybe you’re after more of a make-up and clothing type of subscription box, in which case there are plenty to choose from. You can also find subscription boxes that feature magazines, books, wine, food items, and so much more. Basically there is something for everyone.

Ensure a Luxurious Sleep

It doesn’t matter if you are buying for a new boyfriend or girlfriend, one thing they both do is sleep.

So why not ensure they have a fabulous sleep with luxurious new linens. You can pick linen in a color that matches their room décor, or go for something neutral and safe. The good news is that linen is also available in a wide price range so you are sure to find something that works for your budget.

A Personalized Gift

If you want to give a gift that really makes a statement and is memorable, find something that you can personalize. This means you can add their name or initials to the gift.

Today, you can do this to all kinds of items such as a leather bound journal, a pen, pillowcases, a picture frame, a beer stein, a watch, and so much more. If you decide this is what you want to do, be sure to allow enough time to have the gift personalized. These don’t usually work as a last-minute gift.

The Latest Gadget

Everyone loves checking out the latest gadgets, but it’s not often we go ahead and splurge on ourselves. If your significant other was eyeing a cool new tech gadget, maybe a new gadget for the kitchen, etc., this can make for the perfect gift. One tip though, you don’t want to go overboard where price is concerned. A “gadget gift” isn’t one that has a $500 price tag on it!

Don’t Fret – There are Plenty of Great Ideas

There is no reason to fret and stress about buying a gift for your new special someone as there are all kinds of great ideas that show you care, but at the same time are appropriate for a new relationship.

Men: Kegel Exercise for Stronger Erections & Intense Orgasms

Erectile dysfunction, also known as impotence, is a common male sexual problem that can negatively affect a man’s self-esteem and quality of life.

A lot of men turn to pills and supplements to regain their sexual functioning, but this may prove to be futile if your ED is a result of weak pelvic floor muscles. After all, these pills usually work by either enhancing blood flow to the penis or by correcting hormonal imbalances.

On the other hand, pelvic floor exercises, such as the very popular Kegels, work by toning the group of muscles responsible for erections and ejaculation. Kegels may also improve circulation to the pelvic area, and this can also contribute to better erections and stronger orgasms. Additionally, unlike medication and supplements, Kegel exercises are completely side-effect free.

In case you want to learn more about how Kegels can help you with erectile problems, keep reading.

About Kegel exercises for men

Kegel exercises, also known simply as Kegel’s, are types of pelvic floor muscle training exercises. They were created by Dr. Arnold Kegel in the 1940’s as a way of helping women regain bladder control after giving birth. The exercise, which involves squeezing and releasing pelvic floor muscles, was found to be effective in preventing incontinence.

However, studies later found additional benefits from Kegels, including preventing pelvic prolapse and sexual dysfunction in women. Although less research, these exercises were found to be helpful for men as well. A review published in the journal Urology states that pelvic floor training may prove to be helpful in treating urinary incontinence, overactive bladder, and most importantly, erectile dysfunction and similar disorders.

Erectile dysfunction facts

Erectile dysfunction is believed to have a prevalence of around 52% according to the Cleveland Clinic Center for Continuing Education.

As men age, they’re more likely to suffer from erectile dysfunction which is defined by an inability to achieve or maintain an erection firm enough for successful intercourse. There are many different causes of erectile dysfunction with the most common being cardiovascular disease, diabetes, depression, alcoholism, obesity, pelvic surgery, and others.

Treating erectile dysfunction (ED) depends largely on the causes and not all men with ED will benefit from doing Kegels. Those that will benefit from doing Kegel exercises are sedentary men, men who underwent prostate surgery, and men with depression. In addition to this, men with premature ejaculation were also found to show improvements after practicing Kegels.

Who will benefit from practicing Kegel’s?

Men with an enlarged prostate or those treated for prostate cancer often experience ED. Men diagnosed with prostate cancer may need to undergo complete prostate removal surgery. Unfortunately, a common side effect of this procedure is ED and urinary incontinence.

While some men regain control over their bladder and erections following prostate removal, a smaller proportion of men don’t recover completely. This is because the nerves responsible for erections are attached to the prostate, and their removal often leads to ED and other problems.

However, in many cases, doctors will try to spare this important nerves during prostate removal to help men retain sexual functioning. These men are often advised to perform Kegels to recover after prostate surgery and findings show that something as simple as pelvic floor training truly helps men recover.

Other benefits of Kegel exercises for men

But Kegel’s isn’t just for treating erectile dysfunction. The exercise is good for anyone wanting to improve their sex life. Even relatively healthy men can practice Kegels, and this is bound to enhance their erection quality and orgasm intensity as far as research is concerned.

A study that was published last year in Sexual Medicine Reviews found that pelvic floor exercises treated erectile dysfunction and premature ejaculation, but also that it enhanced orgasm intensity. The reason for this being that pelvic floor exercises tone the group of muscles playing a key role in ejaculation.

The spontaneous contractions during an orgasm are improved after pelvic floor training, and this inevitably leads to better sensation better than any best male enhancement pills could ever do. But pelvic floor training can also be helpful for men with premature ejaculation because it teaches men how to control their ejaculatory response by manipulating the pelvic group of muscles.

How to do Kegels?

Both men and women perform Kegels in the same way. This is because the pelvic floor muscles are similar in men and women with only minor differences. To perfume Kegel exercise for men, you first need to locate the group of muscles exercised during a typical Kegels. The muscles we are referring to here are called pelvic floor muscles, and unlike other muscles in your body, they are hidden from view.

The pelvic floor muscles are two muscles shaped together like a trampoline at the bottom of your pelvis. To locate them, stop your urine flow mid-stream. Also, squeeze the same group of muscles used when you want to prevent passing gas. Now that you’ve located the pelvic floor muscles, you can start doing Kegels. Simply contract your pelvic floor muscles between 5 and 20 seconds and release them.

Repeat exercise several times in a row. You can do Kegel’s during any other activity or when relaxing. You can practice the exercise as many times a day as you like, and after a couple of months of regular exercising, you should begin noticing improvements.


If you are someone struggling with erectile dysfunction, premature ejaculation, or the side effects of prostate surgery, then we strongly recommend trying out Kegel’s. Although traditionally designed for women, Kegel exercises are now known to benefit both sexes equally.

This is because the pelvic floor has similar functions in men and women, and that is in bladder control, bowel control, and sexual functioning. Men who want a safe alternative to enhancement pills like Testomenix and other popular names, may benefit from regular Kegel’s practice.

This is because, unlike these treatments, practicing Kegel’s is free of any side effects and is completely safe.

7 Health Reasons to Have Sex, Even When You’re Not in the Mood

When couples start their relationship, they have a lot of sex, all the time, anywhere and everywhere, you get the point. As the relationship is growing and time passes by, sex life suffers.

You don’t have sex as often as you used to, and you sometimes don’t even feel like making love when a partner initiates it. Regular sex isn’t only essential for your relationship (it’s the only thing that sets you apart from roommates), but it’s also incredibly beneficial for your overall health and well being.

Here are some reasons you should have sex, even if you don’t feel like it at first.

  1. Stronger immune system

Regular sex helps keep our immune system strong, protecting us from getting cold or some other viral infections. The immunity-boosting function of sex has a lot to do with its interaction with the pituitary. Sexual intimacy sends signals to the pituitary to stimulate major endocrine axis including the thymus gland, a major factor in the immune system.

Moreover, sexual intercourse increases your levels of IgA (immunoglobulin A) which has been shown to increase a person’s resistance to sicknesses like flu or cold. Having sex once or twice a week increases IgA levels by 30% according to a study carried out at the Wilkes University in Wilkes-Barre, Pennsylvania.

  1. Makes menopause easier to handle

Menopause is inevitable, and it’s the “change” that every woman has to experience. This is the time when women experience menopause hot flashes, night sweats, and other symptoms which can affect the overall quality of life. Although during this time women experience vaginal dryness, the last thing you should do is to avoid sex. In fact, frequent sex can help handle menopause more successfully. Regular penetration with lubricant about two or three times a week fights vaginal atrophy and improves thickness and flexibility of the skin inside the vagina. In fact, women who avoid sex experience greater degree of vaginal dryness and faster loss of flexibility and thickness of the skin. It is needless to mention sex is great for stress, thus making you calmer and not frustrated.

  1. Lowers blood pressure

Although it is widely believed that sex raises blood pressure in men, it turns out the reality is much different. A study whose findings were published in the journal Biological Psychology included 51 healthy men and women aged between 20 and 47 who were asked about frequency of sex. Scientists also measured their blood pressure. The results showed that more sex was associated with lower blood pressure, which is incredibly beneficial since high blood pressure increases the risk of cardiovascular diseases.

It’s important to note that beneficial effect was only observed in a sexual intercourse between two partners, non-coital sex and masturbation don’t count.

  1. Improves heart health

Sex is like cardio, and you already know how beneficial it is for your heart. The Journal of Epidemiology and Community Health published a study which found that frequent sexual intercourse lowers stroke and coronary heart disease risk. That’s not the only research confirming the positive impact of sex on heart health. For example, a study from the American Journal of Cardiology found a link between low frequency of sexual intercourse and a higher risk of cardiovascular disease. Men who had sex once a month was more likely to suffer from cardiovascular disease than men who had sex twice a week or more.

  1. Benefits for testosterone levels

For a long period of time it was believed that with the decline of testosterone levels in men, their sex life goes downhill too. However, scientists at the University of Sydney discovered that’s not the case. They discovered that low testosterone was linked to decreased sexual activity and desires, but not to fewer erections. Also, this is the very first study which discovered the relationship between declining levels of testosterone and reduced sexual activity.

  1. Stress reduction

Stress has a major impact on our overall health and wellbeing. If left unresolved, it can lead to sleep deprivation, decreased productivity, poor energy levels, and so on. Sex happens to be a wonderful way of relieving stress. One study found that daily stress is strongly linked to lower levels of sexual activity and satisfaction as well as the lack of satisfaction with the relationship itself.

The Archives of Sexual Behavior published an interesting research which revealed that semen has antidepressant properties. Contact with semen during sexual intercourse can help women boost happiness and reduce stress.

  1. You’ll get enough sleep

Can’t sleep at night? Believe it or not, sex can help you with that. How can sex help you get a good night’s rest? It releases endorphins and you automatically feel better about yourself. Since it also reduces stress, sex makes you feel calm which is necessary to fall asleep. One study found that women in romantic relationships who got an extra hour of sleep also had higher levels of sexual desire. Moreover, women who got enough sleep also experienced improved vaginal lubrication during sex than those with shorter average sleep. Sleep and sex go hand in hand!


Sex is more than just a great opportunity for two people to bond on an intimate level, it’s also a great way to improve overall health and wellbeing. So, strive to have sex regularly and you’ll feel better about yourself and your partner and relationship.

The Valentine’s Day Connection You Never Saw Coming

It can start with a message, a wave, stare or a simple brush on a crowded train but the end result can be well worth the initial contact. It starts off as an honest mistake as one party or both may not see the other in that light at the time but then the light goes off. “It was you all along”. How could that be you keep asking yourself?

As we approach this special day for lovers we must take into account what the day really means. Love is a strong word that should not be thrown around with ease. It must be earned and to do so it takes two people stripping themselves down to the bone and showing one another who they really are inside and out. Sounds simple right? Too bad it’s never that easy.

Valentine’s Day is way more than balloons, candy, and expensive dinners, it’s just the thought that someone cares enough to share in the moment with you. What’s wrong with walks in the park, acting silly in your own kitchen or just watching her sleep as she takes the covers off your cold body? But, what if that person is not near you? There’s no shame in staying on the phone for hours just hearing the sound of her voice, the high pitch of her laughter and chuckle as she tells you about some crazy idea of Zip-lining or dragging you on a boat.

It’s not the fact that we look for endless romance in something new. I love the idea of having that special person to share my thoughts with. The fact of the matter is that these things may never happen. I love the idea of the possibilities that we can have. The fact is, we have responsibilities to attend to and may never have the chance to enjoy a quiet day or weekend with just the two of us. But, allow me to lose myself if only for a few minutes in the idea of it all. Let me indulge in the idea that when I get home we can unwind together. It may not happen but at least you know that I thought not only of my needs but yours as well.

If we can spend every waking moment like this, lost in thought and stuck on an idea, there is no way that we could ever let go of what we have. The facts are just that, facts. Valentine’s Day is a factual day but what I want is something more. I want the idea that every day is Valentine’s Day, that way we can celebrate this forever.

Valentine’s Day: Nothing to do with love, it’s about the Sex

February 14th is deemed the day for lovers but, how many actually take that to heart?  I propose we title Valentine’s Day something else. Let’s call it the Day of Sex. Couples go the extra mile for this day. Dinner at the best restaurants, movies, boat rides or anything else one can call romantic. Stores stock up on flowers, candy, and cards and for that one day, that special person in your life feels, well, special. But, what’s the end game?

To get that special person in bed after the dinner, movies, flowers and candy right?

Sex is THE most important factor in Valentine’s Day. Don’t believe me, just try to book a reservation at any hotel on that day. The prices are jacked up and availability is scarce. As a man, I know that we go out of our way to make a female yearn for us on V-Day. That may not be what some women want to hear but if you haven’t figured that out by now, then I suggest you pay close attention to others.

It’s the day for lovers, not couples right? There’s a difference. A virgin can never call their significant other lovers due to the fact they have never made love. Lovers is a term use for a couple that has engaged in sex. What woman doesn’t get herself ready for a great Valentine’s date? The hair must be perfect, the dress has to fit just right and not just any man will fall into Valentine’s Day date category.

More than likely, the date will take place somewhere public and women are very picky about who they choose to spend this day with. There needs to be some sort of attraction to you. Remember, this is the day for lovers, not friends. There is a thought in the back of her mind that the night will end with the two of you in bed together. I don’t care what anyone says, as a man, your job is to let her know how beautiful she is and to make her feel like there is no other woman in the room. She’s ready, she has agreed to go out and she knows what this day is and what it possibly means. All we have to do is not screw it up.

She wants to spend the night with you. This may be the only day where a woman will actually care about matching her panties and bra. She’s done all the work to entice you, now you must show her how much you appreciate it.

The Conversation is good, the food is excellent but Valentine’s Day is defined but what happens when the crowds are no longer there and your alone. She has made herself beautiful for this moment and the rest is up to you. February 14th is the day for lovers but the night is all about the actual act of showing that love.

Menopause and Sex: Your Body Might Be Changing But Your Sex Life Shouldn’t

Like death and taxes, menopause is inevitable for most women, and while it means a few changes, it doesn’t mean the end of your life and not your sex life.

Symptoms of menopause include night sweats, hot flashes, sleep problems, and irregular periods to name a few. While these cause discomfort, they don’t necessarily affect a menopausal woman’s sex life. However, the following do:

  • Vaginal dryness
  • Reduced libido
  • Dyspareunia (pain during intercourse)
  • Reduced skin sensitivity and arousal

That’s the bad news, and while you might be thinking it all sounds dreadful and that there couldn’t possibly be a light at the end of the tunnel, the good news is not all is lost, including your libido.

Menopause is a bit of a double-edged sword because while women are experiencing vaginal dryness, hot flashes, and a dwindling libido, they’re also at their sexiest. Their self-esteem, relationship skills, and communication style blossoms and they no longer have a need, or desire, to impress anyone anymore.

If you’re struggling with sex at the moment, there are ways to arouse yourself or your menopausal partner, including the use of lubrication, sex toys, and certain foods, as well as products that especially assist in this er, area.

Zestra is made by Sempra, a company founded by women who are dedicated to improving women’s sex lives. Because one of the symptoms of menopause is vaginal dryness and a decrease in skin sensitivity and arousal Zestra, an essential oil, assists in increasing the sensitivity of the labia and clitoris, which means an increase in arousal and pleasure during intercourse.

To use the product, simply rub it onto your labia and clitoris, or get your partner to do it as a part of foreplay. Almost immediately there is a warm and tingly feeling that peaks after about 10 minutes and last for 45 minutes.

It is recommended by doctors and sexual health care practitioners; it’s safe to ingest and is hypoallergenic. Most women who have used it report positive results with an increase in sexual desire, arousal, and satisfaction.

Pros and Cons or even the Ups and Downs

If you are thinking about using Zestra it’s important that you are aware of the pros and cons. If you’re still unsure, you can ask your GP or health practitioner. If you’re looking for other ways to arouse your partner read on to see what we recommend. You can use one or more of the suggestions depending on the mood you’re in.

  1. Use Lube

Not only for horny teens and singles, but lube can also make sex more pleasurable and add a new level of excitement as you experiment with different positions and techniques. You can use it for foreplay, during intercourse or for sensual massages. If you do experience vaginal dryness, you can apply it throughout the day, or you can make it a part of your night time routine. We suggest using a water-based lubricant.

  1. DIY

Masturbation has so many benefits: it relieves stress, improves the pelvic blood flow, helps with sleep and improves sexual response. While some people think masturbation detracts from a couple’s intimacy, it enhances it. There are studies that show people with partners masturbate more than singles.

  1. Experiment with Sex Toys

Buy yourself a sex toy, or even better, choose one with your partner. Studies show that women who use vibrators have higher levels of sexual health and functioning. This is because the vibrations help stimulate the pelvic blood flow, which increases sensitivity and facilitates sexual response and arousal.

  1. Sexy Foods

It might be an idea to look at your diet and make a few changes that’ll have a positive impact on your sexual health. How does food affect your vagina you ask? It doesn’t, but things like sleep (or lack thereof), energy levels, mood, stress regulation and libido are all connected to the types of food you eat. Try things like maca, blueberries, coconut, cacao, honey and ginseng to increase your sex drive.

  1. Stop Worrying About It

We know it’s easier said than done, but a surefire way to ruin your sex life is by worrying about it all the time, whether it’s the lack of sex, the frequency, or how much. Changes to your libido are normal, and while you might not find yourself being in the mood for intercourse as often as you used to, there are other ways to be intimate with your partner, like flirting, sexting and masturbating that will keep you connected.