We have talked about penis trivia knowledge last time, and as I said, It’s doesn’t matter the size! What the matter is the skill during sex, like how to foreplay before making love and your stamina.

Today, we are going to talk about how to improve your stamina. This is a problem many men truly care about, So this phenomenon has created a huge demand market which is enhance men’s penis function.

BUT, “Quick things doesn’t work, Work things doesn’t quick”.

Such as penis extender surgery.

Does it quick?

Yes it does.

Does it work?

I don’t think so.

I would never recommend anyone to make surgery on penis and you would never accept this if you ever think about the side-effect. It may cause erectile dysfunction. So you really want to your penis will never be straight again?

penis exercises


Quick and Work things here!!—Kegel exercises

I know many of you knows about this exercises, but there still some one has no idea about it, so let’s talk about it today.


What is Kegel Exercises?

Kegel exercise, also known as pelvic-floor exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". I have to say that it’s really work and quick for me. I just practice one week, but my stamina during sex has Significantly improved.


The Benefits of Doing Kegel Exercises

Women who regularly practice Kegel exercises can effectively improve vaginal exhaust, urinary incontinence, and uterine prolapse.

What’s more tempting is that no longer afraid of the penis slipping out during sex anymore, you just want to clip as tight as you want.

kegal exercises for female

How to exactly exercise the pelvic floor muscles?

Firstly, We need to find the feeling of the pelvic floor muscles:

The easiest way is to tighten the anus during the process of urinating, causing the urine to be interrupted. 

At this time, the most exerted part except the anus is the pelvic floor muscles.

If you are not convenient to practice right now, you can save it and practice before going to bed every day.

I divided into 4 training stages, for different demands:

Starter Edition

Lie on the yoga mat:

If you don't have a yoga mat, just find a flat surface that is not very hard and won't sag.

Don't practice on a soft bed. It is not only difficult to find the strength point, but also easy to hurt the spine.


Keep your legs parallel to your shoulders:

Don't place it too far away. You can see that your calf is perpendicular to the ground when you get up.


Relax the head and spine:

Keep the back of your head close to the ground, don't hook your neck hard.


Place your hands on your sides naturally:

Don't use your arms to support your body.

It can be placed on the lower abdomen, so you can better feel the force point.


After all the above positions are ready, you can start to contract the pelvic muscles; hold for 2 seconds each time, and then relax the muscles for 10 seconds. Breathe naturally, don't hold your breath.

Repeat 10 times as one part, and train 3 parts every day; persist for 2 weeks.

Increase the contraction time, hold for 5 seconds each time, and relax for 10 seconds;

3 parts a day for 3-4 weeks.

Place your hands naturally

Advanced edition

If you think too simple static exercise, you can try dynamic exercise.

Inhale while lifting your buttock, forcefully contract your pelvic floor muscles, hold for 4-10 seconds, then relax, exhale, lower your buttock, and rest for 10 seconds.

Support with your shoulders and feet, and your body is in a straight line when you lift your buttock.

If you feel pain in your neck and waist during exercise, posture or force may be incorrect, you need to adjust your posture.

At this stage, you have mastered the basic methods and can practice pelvic floor muscles at any time; such as, when commuting or waiting for a bus.

Inhale while lifting your buttock

Enhanced Edition

We all know that fitness without equipment training is not enough. You have to use some equipment to make your muscles bigger and tighter.

When you feel that the above training is very easy, you can try reinforcement exercises with the help of equipment.

For women:

There are many "vaginal dumbbells" on the market that can be used to cooperate with Kegel exercises.

Dumbbells come in different weights and sizes, choose according to your own abilities.

Kegel exercises

For men:

In a comfortable and safe environment, erect the penis.

First method, Take a towel on top, lifted by contracting the PC muscle towel; hold for 2-5 seconds, relax for 5 seconds, repeat 30 times.

The second method is that put your hands on the penis above the level of two fingers, PC muscle contraction, Let the penis erect to the hand. You can gently push the penis with your hands, hold for 2-5 seconds, relax for 5 seconds, and repeat 30 times.

Note: Don't overtrain, otherwise it will cause muscle strain, which is counterproductive.

kegal exercises for male

The above digital are for reference only. If you find it difficult to do this, please reduce the number and time, or go back to the previous stage.


Ultimate Edition

Practice alone for a long time, you may find it a bit boring.

If you and your partner are doing pelvic floor muscle training, why not do pair exercises with her?

After the penis into the vagina, both of you can contract pelvic-floor muscle by turn. Do it absorbedly, enjoy the pleasure of contraction.

pair exercises


There are a lot of rumors about PC muscles on the Internet.In fact, what they may do is "ineffective training", such as improper posture, overtraining.

The key to "effective training" is to master the correct training methods and persist for at least 3 months.