We’ve all seen those infomercials pushing the next hottest piece of exercise equipment guaranteed to tone, tighten, drop 10 pounds and 10 inches in 10 days; occasionally, we even buy into them. Why? Because everyone wants results, and they want them fast. Unfortunately, there are very few things in life that really are that simple. Most good things take time, commitment and a multi-faceted strategy to see the results one wants. However, when it comes to better sex for men, there really is one simple penis health exercise that has the ability to change things for the better: Kegels.

What are kegels?

Kegels are that strange and foreign-sounding exercise that guys often hear about, have maybe read about in a magazine and may even have been instructed to practice by a urologist. Men know they should do them, and they may do them every once in a while, but probably not with the regularity needed to really see results.

Okay, why should men do them?

Well, for better sex, of course. Kegels strengthen the muscles of the pelvic floor, which in turn can improve both the ability to orgasm and the quality thereof. As men age, the pelvic muscles naturally lose muscle tone - just like the rest of the body - which is partially to blame for that leaky bladder issue common among men of a certain age. Kegels can benefit men in their sexual prime as well; this one simple move improves circulation to the area, strengthening erections and even helping men struggling with penis problems like erectile dysfunction and premature ejaculation. So with all those benefits plus better orgasms, why in the world would anyone skip this exercise?

How to do it

Performing Kegel exercises is simple; it takes nothing more than a series of concentrated muscle contractions of the PC (pubococcygeus) muscles that support the pelvic floor. Men can find this muscle simply by stopping the flow of urine mid-pee. Once the muscle group has been located, there is nothing more needed to perform the exercise, no equipment or gym membership necessary. Simply contract the muscles for about 5 seconds at a time, then relax for a count of 5 and repeat. Do 3 sets of 10 reps about 3 times per day, gradually increasing the number of repetitions as well as the length of the contraction, ideally working up to holding each contraction for about 30 seconds at a time. Sure, it may sound like a piece of cake, but if these muscles have been lying dormant for quite some time, it is more difficult than one may think to hold a tight contraction. To maximize benefit from the move, be sure not to allow any other muscles to contract with the PC muscles; the abdomen, butt and thigh muscles should remain relaxed to get the most out of the exercise.

Keeping the penis healthy

The latest exercise equipment that is circulating around the TV stations at 3 a.m. may guarantee immediate results or your money back. Kegels may have a slower effect, with most men noticing a difference in about 8 weeks. Kegels truly can help improve the health of the penis and benefit a man’s sex life by producing more powerful orgasms. For maximum benefit, it is best to include kegels as part of an overall sexual health regimen. Regular cardiovascular exercise, limiting alcohol and caffeine, getting a good amount of sleep, managing your stress well and controlling blood sugar levels are all integral parts of keeping an active and healthy sex life going for many years to come. Additional products such as vitamin supplements or a good penis health crème (health professionals recommend Man1 Man Oil) can also help improve the health of the penis immensely, in addition to adding this one simple exercise to the daily routine.