Pelvic Floor Exercises For Men To Last Longer: Kegels & Mula Bandha

by | kegels, Mula Bandha

Pelvic Floor Exercises For Men To Last Longer: Kegels & Mula Bandha

by | kegels, Mula Bandha

I’m here to tell you that there’s something like pelvic floor exercises for men.

I know what you might be thinking, aren’t Kegels practiced by older women with loss of urinary continence after childbirth?

Yes, that was the initial intention by Dr. Kegel. But as you will see in this article, the same exercise has been in practice for 1000s of years in yogic culture. It was widely practiced by men for a variety of reasons.  

So, to all men out there who stay away from Kegels on the assumption that it’s a female practice, think again!

“Better than Viagra.” – Dr. Grace Dorey, The New York Times.

Would you give up on this outdated belief if it helped you experience long-lasting multiple-orgasms? Orgasms that vertebrate throughout your whole body and not only localized to your genitals!

– Yeah duh, of course.

Pelvic floor muscles are probably the most overlooked muscles in the human body –, especially among men. Subsequently, most men are not even aware of the possibility to strengthen these long-neglected muscles.

Those who have heard about them are often willing to give it a go, only to quickly become bored by its simplistic nature. Never to realize it’s full potential.

Why would you want to strengthen them?

Fact is that a weak pelvic floor can lead to:

  • backache
  • bowel & urinary issues
  • erectile dysfunctions
  • hemorrhoids (especially for weight lifters)
  • and groin pains

This article will change your entire perspective regarding your nether regions!

We’re going to list down some things pelvic floor exercises for men can do. These are secrets that male porn stars already take advantage off in their profession btw!

Benefits of Pelvic Floor Exercises for Men

You’ll no longer underestimate the power of Kegel exercises for men once you see and enjoy the following list of benefits:

  1. Better ejaculation control – This is a big thing if you want your partner to enjoy their time in bed. You’ll be able to outlast your partner almost every time, which is no small feat.
  2. Stiffer erections – You’ll notice that your penis stands taller during erections. This is due to increased muscle strength around the shaft of the penis. Kegels also increase the blood flow to the penis.
  3. Longer lasting erections – Now, you’re erections last for longer periods of time, thus allowing you to go several rounds in bed.
  4. Erections on demand – Helps you control when you have an erection.
  5. Ejaculation choice – Control of the exact moment of ejaculation, be it in 20 minutes, 2 hours, 2 months, or 2 years, that’s up to you.
  6. Increased satisfaction – learn how powerful your ejaculations can be, and discover how better the energy orgasms feel.
  7. You’ll be more confident because you know that you keep your partner satisfied.
  8. Helps precious sexual energy not to ‘leak’ out through the pelvic floor, and directs it up through the spine instead.
  9. When combined with other yogic and tantric techniques, it can arouse your Kundalini energy.
  10. Of course, the biggest benefit is the fact that Kegel exercises are free. No payment needed for happier sexual experiences! 

Benefits Of A Strengthened Pelvic Floor

A strengthened pelvic floor has great benefits for the health of men of any age. Pelvic floor exercises for men strengthens muscles. This results in better control of the bladder and flow of urine – i.e., mainly affects incontinence. However, this is not the only benefit:

  • Elimination or prevention of seminal and urinary incontinence.
  • Helps maintain good prostate health.
  • General strengthening of the genital system, regardless of age.
  • Improvement or prevention of premature ejaculation and sexual impotence.
  • Greater ease to obtain the erection and a greater angle of the same.
  • Improves confidence when it comes to sex between a couple.
  • Increased blood flow of the genital tract.
  • A natural replacement of unhealthy pills like Viagra.

Pelvic Floor Therapy For Men: The Effects On Testosterone & The Nervous System

According to Swami Buddananda, pelvic contractions can affect your testosterone levels. As a matter of fact, in Moola Bandha The Master Key, he writes that you can alter your inner autonomous nervous system.

This included lowering blood pressure and heart rate, balancing hormones, and calming your nerves. Although, not usually under conscious control they can become so through Kegels and yogic techniques.

To understand this, we need to understand how it’s all connected. Our nervous system is in symbiosis with the endocrine system. The nerves in the perineum are connected to the spine, which is a conduit up to the brain and the hypothalamus.

When the perineum is contracted, it activates the parasympathetic nervous system. Which induces a state of relaxation in body and mind. This calmness is in turned signaled back to the brain and results in feeling pleasure and enjoyment.

Furthermore, it works through increasing the sexual energy in this area by stimulating the endocrine glands – the gonads in this case. And this gained energy can then be channeled, with various techniques such as the Kegels, throughout the body and mind. Or even be used for spontaneous creativity.

Change Your State

After the initial learning process, you will basically have a tool that can control your inner state via the conscious will. Combined with other yogic disciplines you will be able to sublimate this energy so your life becomes graciously in flow with nature. Difficult tasks will seem almost effortless. When our inner chemistry is organized and optimal in its functions, we live a more satisfying and accomplished life.

“The physical contraction of the perineum has the beneficial effect of maintaining hormonal balance and stimulating and regulating the nerves that innervate the lower pelvic region, thereby regulating all the internal organs. [..] It’s, therefore, an important tool in the treatment of physical diseases of the lower abdomen e.g. digestive ailments and sexual disorders.” – Swami Buddhananda

The Kegel Exercise

 

Kegels are designed to tighten your PC muscle and improve strength. Also known as the “love muscle”, the PC muscle can intensify orgasms and help control ejaculation. Thus, if you exercise the PC muscle often, it can improve your sex life tremendously. 

Here’s how to do it at a quick glance:  

  1. Locate your PC muscle by stopping your pee mid-stream
  2. Squeeze PC muscle for 5 to 10 seconds, then release. 
  3. Do not use the muscle strength from belly, thighs, and buttocks. 
  4. Repeat daily 1-2 times – you’ll see improvement in sexual stamina within no time.

What’s the Difference Between Kegel And Mula Bandha?

There’s often confusion about which muscles are what in this area.

Kegels refers to the pubococcygeus muscle (PC). Mula Bandha, on the other hand, is the muscle of the perineum, and Ashwini Mudra is the muscle of the anus.

Yoga had already been targeting the kegel muscle prior to Dr. Arnold Kegel having named it as such. Yogis referred to it as Vajroli Mudra. More on that later. These PC muscles are the muscles that move the penis and clitoris. It is the muscle that can make the penis bounce up and down when contracted.

Vajroli Mudra is the name of another advanced tantric technique. Here, the adept pull back semen that has been accidentally spilled. This is done through a straw that has been inserted into the bladder through the urethra of the penis.

What Are The Origins of Men’s Kegel Exercise?

The practice of Kegels and pelvic floor exercises for men is not new. The truth is, it actually goes back a few thousand years – originally used in the yogic culture of ancient India.

It was, however, brought to the fore in Western countries around the 1940s by Dr. Arnold Kegel, hence its current name. 

Indeed, this American gynecologist of the twentieth century discovered this technique of contraction and relaxation of the pelvic muscles in order to level various physical disorders and improve sexuality.

5 Powerful Kegel Exercises for Men

Exercise 1: Warming up

This is the simplest exercise but like any athlete training a different muscle, you have to start with a warm-up. 

  1. Contract your PC muscle for 5 seconds
  2. Release for 5 seconds
  3. Repeat the exercise 10 times in a row

Exercise 2: 15 seconds

  1. Contract your PC muscle for 15 seconds
  2. Release it for 10 seconds
  3. Repeat the exercise 10 times in a row

Exercise 3: Flash Exercise

  1. Contract your PC muscle, then relax
  2. Take a break of a few seconds.
  3. Repeat the exercise 3 times in a row.

Exercise 4: 30 seconds

  1. Contract your PC muscle for 30 seconds
  2. Release it for 15 seconds
  3. Repeat the exercise once

Exercise 5: 60 seconds (Expert)

  1. Tightly contract your PC muscle for 60 seconds
  2. Release it for 30 seconds
  3. Repeat the exercise 3 times in a row

Gradual Increase of Practice

For starters, it is best to try the first 3 exercises during the first week of training. Get used to doing these pelvic floor exercises for men at a fixed time every day during an activity, so it will quickly become part of a routine for you. 

During the second week, you can move on to Exercise 4. Tightening your muscles by 30 seconds will be more difficult, but after 2 weeks of training, you will be able to proceed to Exercise 5! 

Take your time to develop your PC muscle, but know that you can at any time increase the duration or intensity of the exercises. 

By following these exercises each day, you will develop a stronger PC muscle after only a few weeks of training. Thus, you will have more control over your ejaculation while in bed, allowing you to last as long as you want!

It’s important that you also learn the art of breathing when doing Kegel exercises. Just focus on your entire body and keep practicing. Always have your end goal in mind because the better you are in bed, the more confident you become.

Super Kegel: The Penis Push-Up

If you really want to add a challenge to your routine, do a super kegel. 

Arouse yourself to a strong erection, preferably masturbate in a conscious and tantric way.

Once you get a full erection, hang a washcloth on your penis as you would on a wall rack. Lift the washcloth slightly by doing contractions. Now perform as many penis push-ups as possible before the erection dissipates.

The heavier the washcloth is, the stronger you’ll get. You may even move to a heavier towel once you’ve gotten used to the routine.

This exercise is not for quitters, it’s for kegel superheroes wanting penis superpowers! 

Core-Kegel: Bridge Pose With Kegels


Setu Bandhasana, the bridge pose, is a great addition to the regular kegel exercise. When performing them together, you train two-in-one; the core and Kegels. This includes a powerful combination of the pelvic floor, glutes, hamstrings, abs, and lower back.

Pelvic Floor Exercises For Men

Core-Kegel: Step-by-Step Instructions

  1. Lie down on your back with bent knees. Heels close to the buttocks.
  2. Push your tailbone off the floor by pressing your feet, and arms into the floor, while engaging your buttocks.
  3. Hold the pose for 10 kegel squeezes.
  4. Bring your hips down to the ground with an exhalation and relax the pelvic floor muscles for 10 seconds.
  5. Repeat 6 times.

Coregasm


While performing the core-kegel exercise you might experience a coregasm. This is an orgasm induced by physical exercises and is mostly achieved through intense core workouts, such as sit-ups and planks.

Coregasm occurs when you push yourself slightly beyond the limit. You are met with a rush of feel-good hormones released in your body – an almost euphoria like state with a tingling sensation.

Similar to what runners call the “runners-high”, or what Arnold Schwarzenegger, in his bodybuilding days said about getting ‘the pump’ from lifting weights: “it’s as satisfying to me as cumming is, as having sex with a woman and cumming. I get the feeling of cumming in the gym”.

Kim Anami, tried to induce an orgasm during a workout on the treadmill. She reported that: “I finished with my cool down on the treadmill and, well, you know what they say: Fake it til you make it. I got so into it that I actually gave myself an orgasm. It’s the first time I’ve nearly fallen off a treadmill.”

How to Relax the Pelvic Floor Muscles

 

To relax your pelvic floor, you can do a reverse kegel.

Regular kegel exercises are used to strengthen the PC muscles. These are fairly common exercises, recommended both by doctors and porn stars to allow greater control of your climax. Reverse Kegels go hand in hand with the regular kind. And they help counterbalance the contractions with relaxation. 

When building up pelvic floor muscles that have never been used, it can get tense and cause energy to move slowly. While this is not always true, and it happens mostly in cases of overtraining, to combat pent-up tension, you need to learn how to relax your pelvic floor.

Relaxation in the right moment can help you achieve multiple orgasms. So mastering both regular and reverse Kegels are important.

How Do Reverse Kegels Work? 

 

To find the muscles we’re talking about, urinate as hard as you can. Increasing the force of the stream should have a relaxing effect on the PC muscles. This is because, like a bicep and tricep on your arm, they counter the motion in the opposite direction.

You should be aiming to strengthen both –  the muscles that hold back the urine, and the ones that increase the flow. It’s important to perform the Kegels on an empty bladder.

Place a finger on the perineum to check if you are lowering the perineum out and down. Make sure you are breathing deep into the belly while you do so.

These are your sexual muscles – improve their condition and you should see a corresponding improvement in the control you have over them. You’ll soon be able to last like a porn star!

Reverse Kegels: Step-by-Step Instructions

  1. Sit in Vajrasana, or lie down in Shavasana with bent knees.
  2. Exhale while performing a normal Kegel contraction.
  3. Inhale and relax – and push out the pelvic floor downwards – towards your feet, by contracting the lower abdomen.
  4. Hold for 5 seconds.
  5. Do 10 repetitions for 3 sets.

Mula Bandha: The Yogic Kegel


Yogic philosophy states that the effects of Mula Bandha are more powerful than the contraction of all other muscles combined


Mula Bandha, together with Uddiyana Bandha and Jalandhara Bandha, form a trio of yogic “body locks”. Performing all three together is called Maha Bandha, the great lock. This was only taught in secret to advanced adepts in yoga. “Now I shall tell you the best means of attaining success in Yoga. The practitioner should keep it secret.” says the tantric text Shiva Samhita (4:12-15) about Mula Bandha.

Contracting these muscles affects the nervous, circulatory, respiratory, endocrine, and energy systems.

The root lock, or the “yogic kegel”, is located at the perineum, and work to keep pranic energy from dissipating out the bodily base. It helps to direct that energy up the central channel. It’s a paradoxical technique of locking the physical body to unlock the energy body.

Mula Bandha activates both the parasympathetic and sympathetic nervous system. It works to bring balance between the two. This balance affects the hypothalamus. In turn, it balances your testosterone levels and emotions.

Hatha Yoga Pradipika described an alternative to contracting the muscles of Mula Bandha. It can also be performed by sitting on the heel at the level of the perineum: “Press the heel against the perineum and contract the perineum. Draw the Apana upward. This is known as Moola Bandha.” – Verse 61, Chapter 4 Hatha Yoga Pradipika

Muladhara Chakra, Nadis, And The Spiritual Level

Even though pelvic floor exercises for men have powerful benefits on the hormones and nervous system, the main effect is on the energy system, that of the prana and chakras. It activates Muladhara Chakra, the root center, which is often related to the grounding earth element. 

Thereby, this practice helps to arouse Kundalini Shakti, which is lying dormant in Muladhara Chakra. When she is awakened from her sleep at the root and starts rising up towards the crown, she acts as a vehicle for the expansion of the consciousness.

Thus Mula Bandha and Kegels, are very subtle techniques that work on your subtle body, more so than a physical technique. It requires you to focus your attention on your perineum, thus by the power of your focus the pranic energy goes to the root center. 

The main chakras serve as “junctions” to the many energy channels of the subtle body. The Tantras state that there are 72,000 intricate energy channels running through the body called Nadis. From the chakras and out through these Nadis is where the vital energy of prana run. 

Now you start to understand the full exposure of what these pelvic floor exercises for men can do. They increase your pranic energy throughout the body. And the more prana your body has, the more your conscious mind will expand.

It might seem like a simple muscle contraction at first, while in fact, it is deep energy work.

Sublimating Sexual Energy With Mula Bandha


The idea of sublimating comes from alchemy, and consists of turning something gross into something refined. In a spiritual setting, that would be to turn an ordinary event into a spiritual one, to speed up your evolution.

The semen stores a tremendous amount of power and potency – if you know how to use it, it can change your life.

With a combination of Mula Bandha and Kegels – together with a few other tantric techniques – you will be able to transmute your precious sexual life-force energy called Ojas.

So it can be used for higher purposes instead of being spent in bed or during an explosive orgasm.

Sadhguru says that seminal transmutation is possible, but asks you to ponder: “Are you competent to explore? Are you capable of exploring? Do you have the necessary sadhana, and guidance to do that?”

Is It Possible to Have Multiple Male Orgasms With Kegels?


Multiple orgasms might be possible to achieve with Kegels or other pelvic floor exercises for men, but without a combination of other practices, it is very unlikely. 

I teach an exact step-by-step formula to achieve multiple orgasms in The Tantric Man Experience, and many achieve it in 9 weeks or shorter.

To illustrate how a whole-body energy orgasm can feel like, here is what a student experienced during the program:

“The longer we had sex that time, we started throbbing more and more until my body was shaking. I felt like I was on LSD pretty much, everything was very bright and colorful. I felt like I was standing on a mountain top [like Shiva]. I kept eye contact with her the whole time while saying: “you are Shakti, the cosmic creative energy”. I kept going and started crying because of releasing a lot of blockages. It was a really powerful experience.”

A trained pelvic floor sets the basic foundation in place for it to happen – by preserving sexual energy and harnessing it by directing it upwards.

If your sensitivity to your subtle body is enhanced, you will be able to start feeling this energy traveling up your spine – causing tingling and electric sensations to take place. Exploring that place is where the magic of non-ejaculatory multi-orgasms, energy orgasms, and full-body orgasms happens.

So yes, indirectly, it’s possible to achieve male multiple orgasms with kegel exercises.

Finding Nemo 

According to the sexual educator Paul Nelson, the key to finding NEMO (the medical term for Non-Ejaculatory Multi-Orgasms), is to increase the strength of the pelvic floor muscles.

He speaks about the old technique of squeezing the bodily base to subside the urge to ejaculate.

“One pathway toward achieving nonejaculatory multiple orgasms, Nelson explains, is by clenching the PC muscles right before orgasm to prevent it from happening.” – MEL Magazine

Just make sure you are not performing this technique too late, as to result in a harmful retrograde ejaculation – where the ejaculation occurs inside the bladder.

Isolating the Pelvic Floor Muscles

 

For total mastery over these nether region muscles, isolating the three major muscle groups are necessary.

  1.     Vajroli Mudra: The urogenital muscles of the penis (Kegels).
  2.     Mula Bandha: The perineum – between testicles and anus (The Root Lock).
  3.     Ashwini Mudra: The muscles of the anal sphincter.

Pelvic Floor Exercises For Men

Try to move your third toe without moving the fourth, and you will see that moving one will automatically move the other.

In the same way, at the beginning of your training, contracting one part of the pelvic floor muscles will result in contracting all (or maybe even nothing at all). You may even contract the abdomen and get a sweat going. 

This is because these muscles are weak and the necessary brain link has not been established. With a few weeks of training, you will gain more awareness in this area, and gain control over separating the muscles.

It’s important not to become frustrated with the training and give it time and constancy.

Alternating Practice: Ashwini, Mula, Vajroli 

This is an advanced tantric practice, and should not be attempted for beginners.

  1. Sit in a meditation posture and bring yourself to a relaxed place by breathing deeply.
  2. Bring your awareness to your pelvic floor and feel what’s alive in this area without any contractions of physical movements. Just feel the energy down there.
  3. Slowly contract the anal sphincter muscles in Ashwini mudra for one count.
  4. Pause for a brief moment to remember its location and sensation.
  5. Move to the middle and slowly contract the muscles of the perineum in Mula bandha for one count. 
  6. Pause for a brief moment to remember its location and sensation.
  7. Lastly, move forward to slowly contract the muscles of the genitalia in Vajroli Mudra for one count.
  8. Pause for a brief moment to remember its location and sensation.
  9. This is one rotation of the practice, now repeat for ten complete rounds.
  10. Sync the breath to inhale on contraction, and exhale on releasing.
  11. Check that you are practicing them independently, and not one or three together. Know them thoroughly and distinctively.
  12. When done finish with a few minutes of an awareness phase where you contemplate and feel the effects on your being. The activation of Muladhara chakra, feeling grounded and relaxed, stirring of vital and sexual energy, the awakening of kundalini, and the balancing of emotions, etc.

How To Detect Pelvic Floor Muscles

When advancing in the kegel exercise, it is important that you know how to correctly identify the muscles that intervene in the pelvic floor of the male sex. These are muscles located around the penis, perineum, and the anus.

You will differentiate between them by applying a finger on the respective areas. Thus, getting the sensory input to the brain will serve as strengthening the link between the brain and the motor activities of the pelvic floor. After enough repetitions, new neural pathways will be created.

And then you will need to build up the strength of each muscle group. Remember that these muscles go unused for most of our lives. So to strengthen them will take some training. Be assured that success will come with time, perseverance, and practice.

Gain Confidence Doing The Kegel Exercises

Try to maintain a relaxed posture and try to contract in the same way you would if you wanted to stop the flow of urine while standing. Subsequently, breath deeply and slowly. 

The muscles of the pelvic floor might contract automatically when performing this action. Know that’s okay in the beginning. You should notice an obvious pressure – as if the penis rose slightly. 

Place a hand on your abdomen to make sure it does not move – in case you are using the abdominal muscles and not those of the pelvic floor.

Pelvic Floor Exercises For Men To Last Longer In Bed And Overcome Premature Ejaculation

Premature ejaculation is the most common male sexual disorder – as many as 1 out of 3 men say they experience this problem at some point in their life.

It can be devastating both to a man’s confidence and his relationships.

But rest assured, for committed men, there are solutions.

In The Tantric Man Experience, I see dedicated men from all around the world, overcoming PE on a consistent basis.

And by gradually invigorating the weak PC muscles, you will naturally increase the duration of how long you can last in bed before you ejaculate. Understand, that Kegels alone is not enough to get to your full desired mastery in bed. But it will help a great deal to delay ejaculation and help to start mastering ejaculation control.

And, according to a scientific study, 12 weeks of muscle contraction and the therapy of the pelvic floor exercises for men showed that “33 (82.5%) of the 40 patients gained control of their ejaculatory reflex”.

Erections On Demand


It’s possible to demand an erection with force, by training your PC muscles to an adequate level. This is achieved without even being sexually aroused.

It increases the blood flow to the penis until it becomes erect, and then traps the blood by “sealing” it off.

That control comes from being an expert, so don’t expect to be able to perform an erection on demand from the get-go.

Imagine when you use your erection on demand in combination with sexual arousal. It can result in incredible super erections. And unimaginable pleasure for you and your partner.

Watch this video (NSFW), where Kwest from London, UK, demonstrates how he gets an erection on demand.

Pelvic Floor Dysfunction In Men

Like any other set of muscles in the human body, the pelvic floor muscles can fail due to a weakening or other type of disorder. 

The dysfunctions of the pelvic floor in men and the adequate treatment for each of them varies according to the origin of the pathology.

I will explain what some of the causes behind these dysfunctions are.

Causes of Pelvic Floor Dysfunctions In Men

The factors that can lead to pelvic floor dysfunction are varied. But mainly highlight the following:

  • Constipation and defecation efforts.
  • Obesity or overweight
  • Chronic cough, respiratory diseases or smoking.
  • Lifting or transporting heavy loads.
  • Weak and unused muscles.
  • Bladder or spinal surgery.
  • Surgery for prostate cancer.
  • Advanced age.

Note: the first four are highly modifiable, introducing changes in lifestyle.

When To Seek Out A Doctor Or Sex Coach?

It may, however, not be enough to change lifestyle. As I said at the beginning of this article, sometimes the cause of the disorder is not susceptible to physiotherapy treatment.

In any case, it is advisable to go to a doctor or specialist who assesses your condition and prescribe the treatment that best suits your needs. 

Most of the pelvic floor dysfunction in men, as in women, have a solution or improve considerably with the combination of the various techniques that exist today.

Take care of your pelvic floor and improve your quality of life!

Final Thoughts On Pelvic Floor Exercises For Men?

 

The exercise of Kegel and Mula Bandha has the advantage of being simple of use and is something that can be done anywhere. At home, in the office, on public transport or even in the doctor’s waiting room, it is possible to practice Kegel without anyone around you noticing anything.  

It does not require any additional resources –  neither in terms of time nor in terms of material. This is the first big positive. 

You probably know by now from reading the blog –  I’m not supportive of drugs. 100% natural, Kegel exercises, when properly practiced, do not put your health at risk. 

On the contrary, it brings many benefits to the body. Kegels are effective at fighting premature ejaculation and sexual problems. They enhance and maintain a healthy sexual relationship. For the spiritual practitioner, Kegels sublimate sexual expression into an awakening of the higher centers.

Of course, it’s not magic. The effects may vary in intensity depending on the person, with some needing more time than others to see improvement. 

However, Kegel exercises call for real muscular work. It requires long term commitment to see results. 

Let me know in the comments below if you feel inspired after reading this to practice these techniques!

* Read PDF version of the book Moola Bandha The Master Key for free here!  

Pelvic Floor Exercises For Men
Steffo Shambo

Steffo Shambo

Mentor at Tantric Academy


Founder of The Tantric Man Experience
, the world's most reliable self-empowerment system. His specialty is helping men step into their full masculine potential. He's helped hundreds of men unleash their intimate power, faster than they'd ever thought possible.

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