Attention Men: This Exercise Makes You Last Longer and Have Multiple Orgasms

GQ and Men’s Health are just a few of the magazines that call Kegel exercises “life changing” for men. That’s right: The classic pelvic floor contraction exercise is not (nor was it ever) just for women. Men can enjoy a wide range of benefits if they practice their Kegels!

(P.S. This roundup is a bit NSFW. Proceed with caution!)

10. How Your Pelvic Floor Muscles Work

Both men and women have a set of pelvic floor muscles. This muscle group supports your bladder and bowels, and they’re also involved in sexual functions. Once you are able to understand the technique and isolate the correct muscles, it’ll be easy to practice your Kegel exercises at any time.

9. The Benefits Of Kegels For Men

Strengthening your pelvic floor muscles can help improve different aspects of your health. Practicing Kegels can help reduce premature ejaculation as well as erectile dysfunction. Stronger pelvic floor muscles can also make for much more intense orgasms.

The isolated muscles that are involved with Kegel exercises are called pubococcygeus muscles.

8. Doctors Recommend These Exercises All The Time

“There isn’t a day that goes by that I don’t teach Kegels to at least five guys for various conditions,” Dr. Brian L. Steixner told GQ. The entire muscle group works to hold up your internal organs and intestines, and the pubococcygeus muscles in men stretch from the anus to the urinary sphincter.

7. Strengthening These Muscles Can Eliminate Erectile Dysfunction

Clinical urology journal BJU International published a set of interesting findings from one study. In a group of men aged 20 and older, 40% of participants were able to completely eliminate erectile dysfunction by performing Kegel exercises for a duration of six months. Another 35.5% were able to significantly improve their symptoms.

6. It’ll Make Getting Hard Much Easier

How can a simple exercise make such a huge difference? It all comes down to basic biology. Erections are obtained and maintained through blood flow to penile tissue, and pelvic floor muscles are responsible for supporting erections.

Dr. Steixner explained to GQ that erectile dysfunction “is really just a heart attack of the penis.”