Rubber Band Kegels (RBKs) - Explained

[beavertaffy]

As for the bands, what are you attaching them to in order to anchor them?

Are the bands a substitute for a perineometer for biofeedback?

I was holding the other end of the bands with my fingers or thumbs, and then pulling them to the desired resistance.

As for perineometers, these are a biofeedback about a different thing really. Perineometers are little devices that are designed to be squeezed in a vagina (or anus). For men, squeezing a perineometer won't be too useful. While you might get some neural overflow resulting in contraction to the muscles adjacent to the external anal sphincter, the primary thing that it would facilitate the development of is the ability to squeeze your anus hard. I'm sure that could be a goal in itself for some people, but strictly speaking for PE, we want to target the icheocavernosus and the bulbospongeosus, the two skeletal muscles acting directly on the penis.

The bulbospongeosus squeezes the base of the corpus spongeosum and is the primary muscle responsible for flinging jizz. The icheocavernosus squeezes the crura of the corpora cavernosa (hardening the whole penis), as well as pulling it in, and levering it down (if there is a tensile force pulling it out, or an external force levering it upwards).

Strengthening these muscles increases the contraction force when you ejaculate and consequently, the intensity of the sensation. Additionally, bulbospongeosus strength will help with shooting far if that's a goal for you. Another aspect worth considering, is that these muscles are so intricately connected to the chambers of the penis, that as they adapt and require more blood flow, this blood flow will help with engorgement of the chambers, and probably with healing.

 

[beavertaffy]

An Alternative to RBKs (GWKs)

An Alternative to RBKs (GWKs)

Here's another version of progressive resisted kegels I've been doing lately. It's working great for me.

Golf Weight Kegels:

• Same concept as RBKs: Progressive Resisted Exercise! (I can't say this enough - if there isn't actual resistance the body won't adapt much)
• Place a golf weight (or two taped together) around your head and do levering exercises similar to those described in the RBKs.
• These can be done both by lying down on your back and levering downwards, or by sitting up and levering upwards. Both seem to work very well.
• My recommendation: do approximately 3 sets of 10 reps up, then 3 sets of 10 down, with a resistance that is hard for you. Work on progression or resistance, reps, or sets.
• *As with weightlifting, slow eccentrics are very effective with this.

A note on the upward levering vs downward levering discussion we had earlier in this thread: (for anyone who's interested)

• For a couple reasons, I see extra merit for the upward levering version that I hadn't considered then.
• The bulbospongeosus (BS) connects to the median raphe (a tiny little tendon-like structure), which in turn anchors to the external anal sphincter (EAS). Because of this, while producing the downward levering force, the BS and EAS act as a chain together. For one, while acting as a chain, the EAS can compensate for the BS which may decrease how hard the BS ends up working.
• Another thing I've been considering, is that the contractions during ejaculation may be more similar to what upward levering would encourage than to what downward levering would encourage. During ejaculation (I'm using my own reasoning here; there haven't been EMG studies on this that I know of) the BS probably contracts best by moving it's proximal insertion (the median raphe) forward (requiring that the EAS not be contracting much), rather than moving it's distal insertion (the corpora cavernosa) back (as would be the case in the chain described in the previous bullet).
• In the upward levering motion, the BS/EAS chain would produce a counter-productive force, and would be something a logical nervous system would avoid.
• So long story short, while I still believe that upward levering is a stronger biomechanical motion, I think downward levering is probably more similar to ejaculation.
• How I think this should be applied: I recommend doing both up and down. Both make a lot of sense as having benefits, for different reasons. I'm currently doing both and it's working better than either alone has (I did a peronal experiment).

 

[Pegasus]

Ok beaver, so you think exercises like reverse towel raises are underused?

 

[LOLface]

I've only done RBK's 3 times now. Its amazing. I use a regular hold to see me endurance. Before I could barely get over 1min. Now in just under a week, I can hold my kegel for 2.5 minutes. I cant wait to see what will happen after a month of this.

Thank You.

 

[beavertaffy]

Ok beaver, so you think exercises like reverse towel raises are underused?

Definitely (provided I'm picturing the same thing you're referring to). They sound like they would be very similar to the GWK's I just described in terms of the type of resistance. The positioning of the towel and the amount of moisture held in the towel could make the difficulty a little hard to compare day to day, but if you could find a way to keep that relatively accounted for then you would still be able to be encouraged by objective progress.

 

[beavertaffy]

I've only done RBK's 3 times now. Its amazing. I use a regular hold to see me endurance. Before I could barely get over 1min. Now in just under a week, I can hold my kegel for 2.5 minutes. I cant wait to see what will happen after a month of this.

Thank You.

Glad to hear they're working well for you so far! So you're doing a static position hold against the resistance? Keep us posted on how your EQ and orgasms respond.

 

[LOLface]

Glad to hear they're working well for you so far! So you're doing a static position hold against the resistance? Keep us posted on how your EQ and orgasms respond.

I'm do a 1-2 sec hold with the rubber bands, sometimes I can push it to 5secs but its very hard. When I did the 2.5sec static hold it was with no resistance. I don't know how my EQ will be after a couple months, because im doing a length focused routine and I expect my EQ to drop (my EQ was already a 8-10 so I wouldn't have expected changes). Also trying to not to cum for 30 days so yea lol

I'll keep you posted.

 

[beavertaffy]

I'm do a 1-2 sec hold with the rubber bands, sometimes I can push it to 5secs but its very hard. When I did the 2.5sec static hold it was with no resistance. I don't know how my EQ will be after a couple months, because im doing a length focused routine and I expect my EQ to drop (my EQ was already a 8-10 so I wouldn't have expected changes). Also trying to not to cum for 30 days so yea lol

I'll keep you posted.

Yeah, any intense tissue stressing routine can make EQ drop some. Good luck on you 30 days!

 

[NakedMan]

I don't understand this exercise. When I kegel, my penis moves towards my stomach. The tension on the rubber band decreases when I kegel. What am I missing?

 

[Pegasus]

This is actually a reverse exercise naked, try a reverse kegel.

 

[NakedMan]

This is actually a reverse exercise naked, try a reverse kegel.

In this case I just created a meaningless thread in the beginner forum. Can you please delete that ?
But why did beavertaffy write 'why RBKs Should Work Way Better Than Standard Kegels' if it's not supposed to be a standard kegel exercise ? Or standard = old-fashioned way ?

So, is it advised to do this excersise for standard (normal) kegels and reverse kegels by changing the position of the rubber band by 180° ?

With a standard kegel my penis moves siginificantly. Doing a reverse kegel, there is no movement whatsoever. Does that mean my reverse kegels are still very weak compared to my standard kegels ? I always assumed that the reverse kegels produces no movement. I don't feel a muscle contraction either, but that's because the standard kegel is the contraction and the reverse kegel the relaxation, right ?

 

[Pegasus]

The feel of reverse is not as strong as the feel of standard. Your reverse may be weak for this exercise which is advanced .
You could change the angle of the rubber band to do standard or reverse kegels ,if you read through the whole thread I think you will get the impression that beaver feels the reverse is the more important. You could also do towel raises or reverse towel raises, if you wished to be old school.
This is all high end stuff Naked ,what is your goal?

 

[NakedMan]

This is all high end stuff Naked ,what is your goal?

I began to do a reverse kegel focuses routine two months ago to help with my prem ejac issue. It didn't work. Tried to relax my pelvic floor and I could relly feel that relaxation, but it gives me maybe 30 % more time before I cum and that's all. On top of that, I find it now really hard to have a dry orgasm and MMO. So essentially, I feel like I'm going nowhere and am quite depressed about that. I had high hopes when I started all this, but they have gone way down.

If these exercises strengthen my pelvic floor enough to either give me back my ability to MMO with a 90% success rate or help with my prem ejac I'd be really happy. I turn down sex because of this sh*t. I'm 25 years old now and have never lasted longer than 2-3 minutes without being dead drunk.

I need a new approach right now ! Those RBK's look good to me so I'm going to try them.

 

[Pegasus]

OK this is strength stuff, you also need to look at control , have a look at the exercises in Minuteman's sig. I suggest that strength is not the main issue. Can you seperate standard kegels into front amd back and likewise seperate reverse into front and back.
How is your edging routine? We should not jack the thread, you can pm me If you want assistance.

 

[LOLface]

There's nothing in Minuteman's sig, but I found this thread related to MMO

https://www.pegym.com/forums/premature-ejaculation-forum/17060-pe-mmo-minutemans-orgasmic-log.html

Edit: nvm it was hidden on the right side >.<

 

[carlos21cm]

bigger with this

bigger with this

Hello,I think you would get the most of this exercise if you do a long contraction against the rubber band the way I did.
What I did was get a super hard erection,grab one of those hair rubber bands around my head or middle and push down,then I kegeld for 10 seconds. I could see penis enlarge adn enlarge every second and more and more blood coming to aid against the resistance.I have done it before against the palm of my hand but my penis wasnt growing like that.
Best part of it is it wasnt temporal.I did alot of sets..I think too much that I overdid it adn ended with a tired kegel muscle for a few days.It was really fun to see my penis grow and grow after each set adn the feeling that I couldnt stop.Really pleasureble.I think 5 sets of 10 seconds are enough.
Good news is my Penis has grown,both flaccid and erected after 1 session beleive it or not.I specially apreciate the flaccid growth since usually I used to be 9cm flaccid and 21cm erected. Now iM around 10 or 11 flaccid and 22cm erected.Its been almost a week and gains still there
HOnestly guys if you do this for some weeks I dont know how much you can grow.Maybe an inch.As soon as the first set you realice all that blood is enlarging your penis.I think its safer than jelking yet more efective. Ive noticed it takes more time to get hard but when I do get hard its harder than before and ejaculation is stronger too.Dont do reps,do the 10seconds holds against the resistance band and you will see.Thanks to the original poster for showing us the light

 

[SuperDude]

Beaver do you have any new opinions on doing these reverse or regular? I started doing them both ways and the regular (band pulled to stomach) feel better to me, but I still did them pulling down towards my leg as well. I noticed a nice difference in cumshot within 1 week.

 

[beavertaffy]

Hi everyone, I'm back to clarify a couple of things.

With regards to "reverse kegels", they are an exercise that has existed already, and are pretty separate from the question of which direction to do RBKs. Reverse kegels are essentially increasing your intra-abdominal pressure while relaxing your pelvic floor. Often described as "pushing out like you are trying to pee", etc. I think there are more in-depth descriptions of them somewhere on the site. Aside from being an exercise that someone may also decide to do, they do not really relate to RBKs.

When I've referred to "standard kegels", I've been referring to all of the variations that do not involve progressive resistance or biofeedback (i.e. nothing is resisting your muscles). RBKs are essentially pursuing the same goal as standard kegels, but use a form of progressive resistance. Using some form of progressive resistance is the key. Without progressive resisted exercise weightlifters would not get stronger.

NakedMan, drastically strengthening the IC, BS and the other functionally related muscles using this type of exercise has great benefits, but I am not sure if it will help with premature ejaculation. I think most people who try this can count on harder erections, more intense orgasms, increased ejaculation velocity, and more blood flow to the area. For premature ejaculation I think you'd be better off looking into some of the methods of improving pelvic floor control, or into something like training to delay orgasm with a fleshlight or something like that. I don't know that the kind of strengthening I'm talking about would hurt, but I think you'd be better off focusing on other approaches.

Carlos brought up doing prolonged (5-10 second) holds against the resistance. I've tried doing some of these too and have found them to be very effective as well. It's essentially a static hold in power-lifting terms. As long as it's against a resistance that is hard for you, and that you could increase later on as you get stronger, it will do wonders compared to non-resisted kegels.

RBKs were the original suggestion for how to make resistance, but the real underlying point is that they are done against resistance. Golf weights were an alternate suggestion that I've used sometimes. Towel raises offer good, convenient resistance, although somewhat hard to control exactly how much torque (and muscle tension) it is actually involved in the exercises day-to-day. Doing the exercises upwards (kegeling up towards your stomach), or downwards (kegeling down away from your stomach) should both be effective - although I've preferred kegeling so that the contraction is downwards. The key is that it is progressive resisted exercise.

 

[JuliusS]

RBKs were the original suggestion for how to make resistance, but the real underlying point is that they are done against resistance. Golf weights were an alternate suggestion that I've used sometimes. Towel raises offer good, convenient resistance, although somewhat hard to control exactly how much torque (and muscle tension) it is actually involved in the exercises day-to-day. Doing the exercises upwards (kegeling up towards your stomach), or downwards (kegeling down away from your stomach) should both be effective - although I've preferred kegeling so that the contraction is downwards. The key is that it is progressive resisted exercise.

Very good and helpful tips on the kegels. Will try. Thanks!

 

[jedimaster]

Excellent post.

There is also another exercise:
1) do 5 super light kegels..you are barely contracting the muscles
2) do 5 light kegels..you feel the contractions, but they are light
3) do 5 medium strength kegels...you feel the muscles working
4) do 5 somewhat powerful kegels
5) do 5 powerful kegels
6) do 3 SUPER strong kegels and hold them for 3 seconds each
7) escalate down, one step at a time, until you reach 5 super light kegels

This is a fantastic kegel exercise. You can have anywhere between 0 and 10 seconds rest between each set of 5 reps.

feels amazing too just tried it lol