Three-Second Kegels
To properly perform Kegel exercises, identify the
pubococcygeus, or PC, muscle. Pretend that you are urinating and want to stop
the flow of urine. The muscle you use to do this is the one you will work
during Kegels. To do Kegel exercises, start by squeezing the PC muscle quickly
and then relaxing it completely. Start with a three-second Kegel. Simply
squeeze and hold for three seconds, then relax for three seconds. Repeat this
for three to five minutes two to four times a day.
Ten-Second Kegels
When you have mastered the three-second Kegel, start
increasing the length of each repetition as well as the number of repetitions
you do. Work up to 10 repetitions of 10-second Kegels after about a month. Do
your Kegels only every other day at this point to give your muscles a rest.
Jelqing
First, warm up by placing a warm washcloth over your
semi-erect penis for about three minutes. Now, make a circular "OK"
sign by touching your thumb to your index finger of one hand around the base of
you penis. Using a gentle, milking motion, move your hand slowly toward the tip
of your penis. As it nears the tip, begin the same motion with the other hand
so as to create a rhythmic pattern. Don't grip hard enough to hurt yourself. Do
about 100 jelq strokes every five minutes. Start with 100 strokes a day and
slowly increase to 500 strokes after about a month.
