The ultimate sexercise

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Improve — or regain — your love life naturally with a quick below-the-waist workout regimen

SHOULD A PELVIC CLENCH be as much a part of a man's workout as a bench press or biceps curl?

A report in BJU [British Journal of Urology] International found that strengthening the pelvic floor using a technique known as Kegel exercises can improve erectile function with the same overall efficacy rate as Viagra.

The participants, all of whom had suffered from erectile dysfunction for at least six months, received five weekly training sessions from a physiotherapist combined with biofeedback, then were asked to continue the exercises daily on their own. After six months, an independent assessment found that 40 percent had achieved normal function, while another 35 percent demonstrated improved function.

"The results show clearly that pelvic floor exercises can be highly beneficial for those men with the motivation and determination to perform them," says lead author Grace Dorey, Ph.D. "[This is] an effective alternative to drug therapy."

The study, which was performed at The Somerset Nuffield Hospital in Taunton, England, also determined that Kegel exercises significantly reduced the incidence of post-urination dribbling, a condition affecting two-thirds of the subjects. (The exercises were originally developed by Arnold Kegel, M.D., in the 1940s to help control urinary incontinence in women.)
HOW TO DO IT:

Kegel exercises train the pubococcygeal, or PC, muscles that wrap around the base of the penis and the anus. You can locate these muscles by stopping the flow of urine. Once you identify them, contract the area as you inhale from your abdomen. Hold and squeeze the muscles for three to five seconds, relaxing as you exhale. (Try not to involve the back, abdominal, and thigh muscles.)

Perform a set of 10 to 15 of these moves two or three times daily. You can do it white you're urinating — just start and stop the flow as many times as you can. You can also practice the contraction while lying in bed, driving, or sitting at your desk. After a few weeks, you should be able to hold the squeeze for a count of 10 seconds.

Some people have trouble isolating the PC muscles. The British researchers told their subjects to tighten the pelvic floor as if they were preventing intestinal gas from escaping; another instruction was to try retracting the penis and lifting the scrotum and testicles. In addition, you cart tell if you're performing the moves correctly by inserting a finger into the rectum to feel the anus contract.

Men who are functional can hang a handkerchief or towel over the erect penis and lift the fabric up and down by tensing and relaxing the PC muscles. During masturbation or intercourse, squeezing the muscles just before ejaculatory inevitability helps prolong both the erection and the ejaculation.

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By Carl Davidson

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