Kegels

How to do it

Identify your pelvic floor muscles by imagining you are trying to stop the flow of urine or prevent passing gas. Once you have located them, perform sets of contractions:

1. Phase 1: Squeeze and release the muscles 15 times, twice daily. Do not hold the contraction yet; just focus on the “flick.”
2. Phase 2: Gradually increase the repetitions until you can do 75 squeezes twice a day.
3. Phase 3: Once at 75 reps, begin holding each contraction for a count of three before releasing. Work up to 50 of these “long” holds. You can perform these discreetly anywhere (sitting, standing, or lying down). For immediate results during masturbation, squeeze these muscles during a fantasy or just as you approach climax.

Why it works

The pelvic floor muscles (specifically the pubococcygeus or PC muscle) are responsible for the contractions felt during orgasm. Strengthening these muscles increases blood flow to the groin and provides better control over the timing of ejaculation. By engaging a stronger muscle during the moment of release, the resulting contractions are more forceful and the sensory experience is more intense.