Who doesn't want be able last long enough satisfy their lover?

Nobody wants to be a dime-ride drugstore pony finishing too early. We want our ladies thinking they're riding a wild bull.

Kegels have been shown to improve function, with one study looking at men between the ages of 22 to 78. Who did daily Kegels for 3 months, after which 75% of the men experienced an improvement in function, and 40% no longer had ED.

Today we’re going to look at the exact exercises they did. But first, when should we not be doing Kegels?

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The reason we do Kegel exercises is to strengthen our pelvic floor muscles. The stronger they are and the more control we have over them, the better our ability to last longer in the bedroom.

But a weak pelvic floor isn’t the only problem we can have. These muscles can be tight, often being both weak and tight.

If they’re too tight, we need to fix this first. Some signs of a tight pelvic floor are having trouble starting your pee stream and you can’t completely empty your bladder, resulting in more frequent trips to the bathroom.

When we have a tight or overactive pelvic floor, often the muscles around the pelvis are tight too. Like piriformis muscle in our glutes, when it’s tight, it splays our feet outward, giving us what they call duck feet.

Stretching and relaxing are the best ways to address a tight pelvic floor

The pelvic pain foundation of Australia recommends the following 7 stretches to relax the pelvis.

Knee to the chest, where you lie on your back with both legs straight. Then bring one knee up to your chest. Hold, then repeat with the other leg.

Following this, you raise your knee again, except this time, instead of taking it straight up, you bring it diagonally across your body toward the opposite shoulder.

After this, lie with your feet on the floor, your knees bent, and cross your one foot over the opposite knee. Then lift the knee towards your chest. Hold for a nice easy stretch.

Once this is completed, we put our hands out from our sides and lift one knee bringing it over our body and lowering it toward the hand on the opposite side.

A simple stretch called the child’s pose is next.

Then do what they call a flat frog where you lie on your back with the soles of your feet together and your knees apart and relaxed.

A well-known yoga pose called the happy baby follows this.

Another technique we can use to relax our pelvic muscles is a reverse Kegel. And it’s just as it sounds. With a Kegel, we’re contracting and releasing our pelvic floor muscles. When doing it in reverse, we’re doing the opposite by releasing and relaxing the pelvic region.

The best way to figure out how to do a Kegel is the next time you go to the washroom, stop your pee mid-stream. The muscles you’re contracting are the Kegel muscles.

The sensation you’re looking for when you do a reverse Kegel is similar to the release you feel when you relax your muscles so you can start to pee.

Because it’s a similar feeling, it’s best to go to the washroom before trying reverse Kegels.

You can do reverse Kegels in any position.
When you relax your pelvic floor, you should feel that area between your scrotum and anus relax and move downward, giving you the feeling of more space between your pubic bone and tailbone.

If you can’t get the feeling of contracting or releasing your pelvic region, then you should contact your doctor to recommend a physiotherapist that specializes in the pelvic floor.

The kegel protocol used in the study I mentioned at the beginning of the video to reverse ED. Has 7 steps


    37 replies to "How To Last Longer In Bed (Kegels or Stretching)"

    • Fit and 50

      Check your testosterone levels from home. Just click this link http://trylgc.com/laurence and receive 30% off with code: LAURENCE30 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust.

      If you would like help to lose body fat and build new muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

      Here is the link to FortisFight https://www.fortisfight.com/product-category/men/ and use my affiliate discount code FITAND50 at checkout for 15% off you next purchase on all of their apparel.

      • ADi

        Hey bro r u calisthenics trainer ?

    • Rubén Vásquez

      If this doesn’t end up being your most searched vid I’m gonna flip a table

      • lennert cornette

        Insane how so many men have this problem. You never had sex befor the age of 30 or what? I have the opposite problem, takes like an hour if it comes at all. Very frustrating.

      • lennert cornette

        @D OMG same and I have never seen someone who has the same problem.

      • Jafta Sipho Mpinga

        what did you do to last that long?

      • lennert cornette

        @Jafta Sipho Mpinga how can you NOT last that long unnless you are 16 and never saw a naked woman?

      • Glen Chaos Beats

        @Jafta Sipho Mpinga never skip leg day & cardio everyday

    • Nicholas Iorio

      Found your channel today and it’s been nonstop quality videos ever since…. love the 5 minute time frame and content 👍👍👍

      • Fit and 50

        Thank you!

    • Lou Lopez

      You nailed it no pun Intended 🤣

      • Fit and 50

        Lol, I might have to use that in a thumbnail one day!

    • Dwayne Cunningham

      Dude! Love you cover every aspect of fitness over fifty with wit and exhaustive research. Thanks!!

      • Fit and 50

        Appreciate it Dwayne, I love learning and sharing what I’ve learned.

    • K Delete

      Add yoga twice a week and you will be golden. Group class are the best, but following YouTube follow along also does the trick.

      • Fit and 50

        Stretching is an important part.

    • Shantanu Sapru

      Very informative video! Great work, Laurence!

      • Fit and 50

        Thank Shantanu! Working to improve blending entertainment and information in my videos.

      • Shantanu Sapru

        @Fit and 50 I’m still a bit uncomfortable with your turn towards more clickbaity titles, but I do understand the rationale behind them…and as long as they’re just/simply the gateway to, and are backed by, the usually great info in your videos I can (continue to) confidently recommend your channel for useful, scientific/logical & practical fitness content on YT…!
        Kudos to you on walking that fine line finely so far…!

      • Russ

        For completeness, Laurence, you ought to mention the importance of guys over 50 getting their prostates checked. Prostate issues are often the cause of ED and frequent bathroom trips.

    • Oggi Oggi

      I have written a book about this outlining how to nail this issue taking it beyond kegels and to another level.
      Its called Bull in the Bedroom and its available on amazon

    • Vijay Vijay

      Does adding more melanin to the skin help?

    • The Reecer

      Pelvic floor stuff is finally becoming more mainstream and that’s so helpful

    • Pblo Brb

      A friend send me this video as a joke, and here i am learning a ton in only 5 minutes, great job man, just great

    • Nhat

      I think it more about mental problem, also if you want to train your pelvic floor, do hip thrust instead

    • Gappastan Radio

      Whenever,I do kagel squeezing exercise, i get strong constipation. Actually, Very strong that it evetually start pain in chest while breathing and i have fast long hours just to avoid filling my stomach.

    • RAZOR12334

      I’m 38 but now I can’t last more than 10 seconds.

    • Noctis Sama

      Dude I’m 28 years old from Greece I train alot of years and your tips are amazing really nice channel I subscribe!!

      • Fit and 50

        welcome to the channel

    • Mohammed Yousuf

      Good work very helpful video thank you

    • Jorge Ramos

      All moves are yoga moves. Glad to hear there are added benefits.

    • Grey Wolf Fitness

      I do think you’ve missed your way Laurence as a dead pan stand up comic haha but seriously as always buddy a great info vid MINT

      • Fit and 50

        This series has been fun, Craig. But all good things must come to an end. I think I might have 2 or maybe 3 good video ideas then it’s time to wrap it up. Glad you enjoyed the video.

    • Sameer Pathan

      Hey can you please tell me more sings of tight pelvic floor muscles? I’ve heard about this first time no one talks about it

      • Fit and 50

        I don’t have anything immediately planned, but this is something I definitely could come back to in the future.

    • Scott Snitzer

      What do you think about poor hydration and ED?

      • Fit and 50

        Dehydration can cause ED

Comments are closed.