Top 10: Mat / Floor Exercises

Video Clips. Duration : 8.75 Mins.

Top 10: Mat / Floor Exercises

I'm excited because today marks another first here at Angry Trainer Fitness -- it's our first Top 10 Video! Typically I write our Top 10 pieces as posts, but since today we're throwing lots of different exercises at you I thought a video would be in order, so you can properly master each technique. As the title suggests this is a list of my Top 10 Mat / Floor Exercises. Too often people just use mat work for old favorites like crunches and sit ups, exercises which have their place but aren't half as effective as people think they are. So my list is designed to shake up your floor work. These exercises will work just as well for men and women, since most use body weight for resistance. And of course you can perform these exercises ANYWHERE -- at the gym, at home, at the road. They'll give you a total body workout. You can either pick and choose from the video and add to your existing workouts -- or if you're really up for a challenge, you can perform all 10 exercises as a complete circuit. If you opt for the latter, don't think for a second that this workout isn't challenging -- it is! It hits the core, upper body and glutes and focuses on areas that many trainees overlook. And if you perform all 10 movements in sequence, with little rest between, you'll get a great cardiovascular benefit as well. Try it and let me know your thoughts. Also - don't forget to join the Angry Trainer Fitness YouTube Channel to stay updated with my latest videos! There's lots more great stuff ...

Top 10: Mat / Floor Exercises

Top 10: Mat / Floor Exercises

Top 10: Mat / Floor Exercises

Top 10: Mat / Floor Exercises

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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men
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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

Kegel exercises for men are relatively unknown, while these techniques were very popular with women during and after pregnancy. It is only recently that kegel exercises for men have become popular, with the Internet being the prime source of information. What these exercises do is that they target the pelvic floor muscles which control the muscles of the genitalia.

Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

Kegel exercises for males concentrate on the pubococcygeus muscle or the PC muscle. This muscle can easily be identified by the man by trying to stop the flow of urine half way. It is not to be confused with the anal or abdominal muscles but one needs to clearly identify this muscle before beginning kegel exercises for men. The best part over here is that Kegel exercises can be performed anytime and anywhere. Nobody will really know.

Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men
Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men
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What does exercising the kegels do for the man?

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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

This is the muscle than controls a mans erection and ejaculation. Good strength in this muscle will give a man immense control over sex and solve problems like premature ejaculation. Stamina is also greatly increased as a result.

How to begin the exercising?

A good way for men to begin kegel exercises is to start contracting and releasing the PC muscle in quick successions. Beginners will probably find it difficult to do anything more than 25 contractions at one stretch. They should try three sets of 25 contractions to start strengthening the PC muscle.

Men will find that Kegel exercises get easier to do once they get the hang of it. The best part about these techniques is that they can be done anywhere. You could sit at your computer, you can be talking on the phone, or be in any still position anywhere and do these exercises.

As one gets familiar with the control of the PC muscle, they can start trying advanced kegel exercises which are essentially more intense variations of the PC muscle training. An example of a more intense exercise would be when one is required to do long holds of the PC muscle. This is where you contract and hold the PC muscle for about 10 seconds at one stretch and then give yourself a break of about 5 seconds and then do another long hold.

Another variation of kegel exercises requires the use of a small wash cloth or a light towel. Get an erection and hang the towel on your penis. Now contract the PC muscle and try to lift the towel several times. As you start to get used it to it, move up with heavier towels until you can lift a full size beach towel! When you are able to do that, you know that your penis is in pretty good shape.

How to achieve best results?

As one might expect, best results can be achieved by learning the perfect technique. Moreover, one needs to maintain focus to achieve best results. Also, one is advised against holding their breathe while performing the exercise. One's best bet would be to breathe freely throughout the exercise. Like everything else in life, one would start feeling more and more comfortable and at ease by regular practice.

One will be able to enjoy better sex by being able to better control one's ejaculations and orgasms, and last longer in bed, plus one will be able get the added kudos for being able to hold up a wet towel with one's erection if one practices these exercises.

There are many other forms of penis exercises that can help one enjoy a great sex life without really throwing an arm and a leg. It's all about knowing the right things and get started off.

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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

I'm excited because today marks another first here at Angry Trainer Fitness -- it's our first Top 10 Video! Typically I write our Top 10 pieces as posts, but since today we're throwing lots of different exercises at you I thought a video would be in order, so you can properly master each technique. As the title suggests this is a list of my Top 10 Mat / Floor Exercises. Too often people just use mat work for old favorites like crunches and sit ups, exercises which have their place but aren't half as effective as people think they are. So my list is designed to shake up your floor work. These exercises will work just as well for men and women, since most use body weight for resistance. And of course you can perform these exercises ANYWHERE -- at the gym, at home, at the road. They'll give you a total body workout. You can either pick and choose from the video and add to your existing workouts -- or if you're really up for a challenge, you can perform all 10 exercises as a complete circuit. If you opt for the latter, don't think for a second that this workout isn't challenging -- it is! It hits the core, upper body and glutes and focuses on areas that many trainees overlook. And if you perform all 10 movements in sequence, with little rest between, you'll get a great cardiovascular benefit as well. Try it and let me know your thoughts. Also - don't forget to join the Angry Trainer Fitness YouTube Channel to stay updated with my latest videos! There's lots more great stuff ...

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Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men
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Compound Exercises - Bodybuilding Workouts For Men

A lot of bodybuilders isolate several muscle groups as they exercise. If you go to gyms all over the world, you will see men and women sit at several cable machines pulling and pumping iron that isolate the biceps, the back muscles or the triceps. While there is nothing wrong with isolation exercises, compound exercises bodybuilding workouts for men may be a better deal!

Compound Exercises - Bodybuilding Workouts For Men

Compound exercises several muscles at the same time through several joint movements. Isolation exercises, on the other hand, move the body only through one joint. To illustrate this, the best example would be the barbell squat. It is considered as the ultimate compound exercises because it moves the ankles, the knees, the waist, the hips and even the shoulders. As a result, you can say that the whole body is exercised. In comparison to the leg press, only the knees are being moved.

Compound Exercises - Bodybuilding Workouts For Men
Compound Exercises - Bodybuilding Workouts For Men
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The following is a list of compound exercises: bodybuilding workouts for men.

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Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men

1. Bench Press. This is perhaps the favorite of a so many bodybuilders. You can choose to do this with dumbbells or with a barbell while lying on the floor. But it would be best if you get a bench and lie there. This exercise focuses on the chest muscles, particularly, the pectorals. It also works the triceps and the deltoids on the shoulders.

2. Military Press. This is a great shoulder exercise that can be performed with a barbell or two dumbbells. It exercises the traps and the rotator cuff of the shoulders. You can do it while seated or standing up by raising the dumbbells or barbell up and down.

3. Deadlift. For a great workout of the lower back, the middle back, the trapezius, the quadriceps, the hips, the glutes, the hamstrings and the forearms, do the deadlift! It is a great compound movement because you need to spread your legs shoulder wide. You need to raise the barbell (or dumbbell, depending on your preference) while relying on the strength of your back instead of your arms.

4. Bent-over Row. This can also be done by a barbell or a pair of dumbbells. This exercise is among the favorite of top professional bodybuilders. It can lead to a great muscular back as well as good biceps and forearms.

5. Pull-ups. This is one of the easiest and best ways of training your back and developing the much-coveted V-shape! All you need is a bar from which to pull yourself up. If you're new to this exercise, it can be very tough. So, you can perform assisted pull ups by bending your knees and placing your feet on a bench or a chair.

Do these bodybuilding workouts for men to achieve muscle gains and a great session at the gym!

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Compound Exercises - Bodybuilding Workouts For Men

Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed

Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed
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Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed

Kegel exercises for men help to improve the tone of your PC muscle which is automatically quite low. If you use kegels then you can reach a point where your muscles are stronger and therefore avoid urinary incontinence problems and also last much longer in bed.

Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed

But how to do a kegel workout? What does it involve? What types of exercise are there? How do you start off? For how long should you do kegel exercises?

Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed
Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed
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But First - Isolate The Muscle

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Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed

It's very important you know how to do kegels properly. Kegels vary only in timing and length of application. The muscle worked out is the same every time - the PC muscle.

You can isolate this by going to the toilet and stopping the flow of your urine mid-stream. Notice how your testicles move slightly. Notice that this muscle is distinct from your sphincter.

How Long Will It Take?

Every man starts off with a PC muscle that can only stop the flow of urine and is rarely tested. To work this muscle out to the extent that you have greater control and can even stop an ejaculation, you need to do daily workouts for around 4 to 6 weeks.

Exercise #1 - Regular Workout

A regular kegel workout will involve a sequence of ten repetitions. Each is applied and released straight after and the whole set takes around 15 to 20 seconds in total.

Exercise #2 - Long And Slow Hold

This exercise is done usually starting from week two. You still do the regular exercise but you also do a set where each repetition is held for a couple of seconds before being released. This time you will take around 30 seconds to complete the set.

By holding the muscle for a short period, you are giving it a much more vigorous workout that will build muscle strength fast.

Exercise #3 - Rapid Fire

This exercise can only be done when you have developed sufficient strength in your PC muscle and is usually only seen from around week 3 onwards.

In one of these sets, you quickly tense the muscle and then quickly release it so that you can start your next rep as soon as possible. The entire sequence takes barely ten seconds, if that.

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Kegel Exercises For Men - Improve Your PC Muscle Toning And Be A Marathon Man In Bed

Kelly Ripa and Anderson Cooper Workout (April 4, 2008)

Video Clips. Duration : 5.47 Mins.

Kelly Ripa and Anderson Cooper Workout (April 4, 2008)

From the April 4, 2008 broadcast of Live with Regis and Kelly, Kelly Ripa demonstrates to guest co-host Anderson Cooper some exercises from her Physique 57 class. from ourdailyripa.com

Kelly Ripa and Anderson Cooper Workout (April 4, 2008)

Kelly Ripa and Anderson Cooper Workout (April 4, 2008)

Kelly Ripa and Anderson Cooper Workout (April 4, 2008)

Kelly Ripa and Anderson Cooper Workout (April 4, 2008)

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

It's every guys dream to have a great look chest that stands out so today's article is going to focus on the 3 best chest exercises for men.

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

Keep in mind that although these are the best chest exercises for men, they're also great for females looking to get into better shape as well, so if you're a female don't stop reading just because of your gender!

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
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So, what are the 3 best chest exercises for men?

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

1) Bench Press - This classic exercise has been considered one of the best chest exercises for men for decades now, and will probably continue to do so. Some people claim it hurts your rotator cuff but as long as you don't overdue it and never try other exercises, I think you'll be fine. Just be aware that hurting your rotator cuff is the most common injury from this exercise, and watch out for any signals that it might be happening to you as well.

2) Parallel Bar Dips - This classic exercise was considered one of the best chest exercises for men many years ago, but has since fallen to the waist-side. In my opinion this is because, well, it's hard. Many guys don't like to do hard exercises, they want to workout like a pansy and get big muscles anyway. It doesn't work like that!

3) Incline Dumbbell/Barbell Bench Press - This is one of the most underutilized chest exercises for men out there. If you didn't know already, having a good looking chest requires some bulk in your upper pecs. It what makes you pectoral muscles stand out and look thick! Start doing this exercise and I guarantee your chest will look better.

Although these chest exercises are great, you want to make sure you're switching it up and increasing your intensity regularly. If you don't progress, you won't make gains. It's as simple as that.

Also, another point you need to know is that you need to eat big to get big! Nutrition is the biggest aspect to gaining muscle so if you're not eating enough it's impossible for you to gain weight.

If you put the best chest exercises for men together, along with a great nutrition plan, you'll have a winning combination that give you a nice strong buff set of pecs in no time.

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

From the April 4, 2008 broadcast of Live with Regis and Kelly, Kelly Ripa demonstrates to guest co-host Anderson Cooper some exercises from her Physique 57 class. from ourdailyripa.com

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PC Muscle Exercises - 3 Essential Exercises For Men

PC Muscle Exercises - 3 Essential Exercises For Men
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PC Muscle Exercises - 3 Essential Exercises For Men

Performing PC muscle exercises leads to countless benefits to your sex life including lasting longer in bed, having a hard penis, avoiding impotence and much more. But you can only get these kinds of benefits if you do the exercises right, and that's exactly what I'm about to show you how to do...

PC Muscle Exercises - 3 Essential Exercises For Men

There are several different types of PC muscle exercises (also known as Kegels) for men.

PC Muscle Exercises - 3 Essential Exercises For Men
PC Muscle Exercises - 3 Essential Exercises For Men
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And performing them can lead to a dramatic improvement in your sex life in a number of ways.

PC Muscle Exercises - 3 Essential Exercises For Men
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PC Muscle Exercises - 3 Essential Exercises For Men

PC Muscle Exercises - 3 Essential Exercises For Men

Some of the known benefits include...

Stopping premature ejaculation by holding back orgasm Increasing strength of ejaculation Helping overcome impotence Helping keep your prostate healthy Increasing semen volume Developing a more muscular looking penis Improving blood circulation to the penis leading to increased size and sensation

The bottom line is that the PC muscle is a muscle worth developing.

And there are several ways you can do this.

But before I get to the exercises themselves, let me explain quickly what it is and how to find it...

What is the PC muscle?

The PC muscle is found in the genital area in both men and women, but serves slightly different functions for each gender.

But so you know, in this article I'm going to focus on the benefits and characteristics relating only to men (sorry ladies).

The PC muscle is involved in the ejaculation process and can also be used to influence urine flow, which leads me to...

How to find your PC muscle

Next time you got to the bathroom, while urinating try and stop the urine flow.

You'll notice that to do this you use a certain muscle in your genitals.

The muscle you use to do this is the PC muscle.

And just as you can stop the urine flow you can also train this muscle to stop ejaculation (if the muscle is strong enough) by squeezing your it tightly just before ejaculation.

But like I said your muscle needs to be strong enough to do that, so let me get straight to explaining the workouts so you can get started on developing that muscle strength...

Exercises #1 - "Rapid-Fire"

As you might have guessed this one of the PC muscle exercises is the most "rapid-fire".

And this exercise runs as follows...

Tighten your PC muscle as tightly as you can and hold it for 2 seconds Relax it fully for 2 seconds Tighten again for 2 seconds Relax for 2 seconds Repeat 10 times Take a minute break Repeat steps 1-5 one more time.

As you can tell it's rapid-fire because you're working it out in quick bursts of tightness and relaxation.

Depending on your current strength level you may want to start with more or less repetitions and sets.

Exercises #2 - "Medium-Man"

This is the medium of the three exercises I'm going to recommend.

And it goes as follows...
Tighten your PC muscle and hold for 10 seconds Relax your it fully for 10 seconds Tighten again for 10 seconds Relax fully again for 10 seconds Repeat steps 1-4 so you do ten 10 second tightenings altogether

So overall it's very similar to exercise #1 with the key distinction that you're tightening your PC muscle for longer to develop more stamina in being able to hold it tight.

Exercise #3 - "The Power-House"

This one is a real stamina developer and goes as follows...
Tighten your PC muscle and hold as tight as you can until you can't hold it any more Take a minutes break Repeat steps 1-2, three times altogether

Important notes on training

Above you've got 3 different exercise to try out.

I recommend you focus on doing a different one each day for 5 days a week.

And of course it's very important of course to remember the basics of doing any type of workout, including...
If it at any point hurts then stop doing the exercise immediately make sure you don't over train yourself by never taking days off make sure you eat healthily to give your muscles as much of a chance to repair as possible make sure you get plenty of sleep

Stick to it

Given all the benefits involved in doing PC muscle exercises I imagine you're pretty excited to get started and this great.

But the true key to success lies in consistency.

The truth is that anyone can do some exercises for 3 days or so before giving up, but only the rare few keep it up past that time when the real benefits start to kick in, so be sure to develop a habit of doing your PC muscle exercises that will stick with you for life.

And I can tell you now that the effort is well worth it, because with doing your PC muscle exercises comes the lifelong benefit of being able to last as long as you want in bed.

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PC Muscle Exercises - 3 Essential Exercises For Men

Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight

Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight
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Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight

Fitness for men over 50 is extremely important. Due to aging, most people encounters different types of diseases like Diabetes and high blood pressure that can be dangerous for them. In order to stay disease free and fit, one should shed those extra fats from their body. Men over 50 should be more conscious about their health. They should regulate their sleeping and eating habits and maintain a healthy lifestyle. Most men at this perform fewer activities and hence their metabolism slows down.

Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight

In order to generate metabolisms, they should take up cardio workouts. These exercises help us to burn fat. Your body remains active due to more supply of blood and good blood circulation. Your overall health is affected by a good workout regimen. Nutrition also plays a pivotal role in order to lose weight. Eating fat burning diets like acai berry supplements can be a good idea. You can also undergo colon cleanse for removing those toxic substances.

Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight
Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight
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Workout Routines For Obese Men Aged 50 Plus To Burn Fat And Lose Weight

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Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight

Fitness For Men Over 50 - Workout Routines For Obese Men Aged 50 Plus to Burn Fat and Lose Weight

. Men over 50 should carry out mild exercises such as brisk walking, jogging and hiking. Walking generates metabolism in your body to burn fat. In order to lose weight healthily, drinking water is equally important. Water consumption hydrates your body and keeps your digestive tract clean. It also maintains your body temperature.

. Another great workout for men over 50 is hiking. You can explore nature and its tranquil beauty by performing this cardio workout. It will help your body to burn fat.

. Yoga is the best way to shed those extra pounds. It not only helps your body for weight loss but also rejuvenates your mind, body and spirit, which is extremely necessary to maintain the fitness for men.

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Stomach Exercises For Men

Stomach Exercises For Men
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Stomach Exercises For Men

We men want to keep a nice and tight stomach, and on top of that have ripped six pack abs. Is it impossible? Quite the contrary my friend, stomach exercises for men are what you need in order to get the results you want!

Stomach Exercises For Men

So, what are the best stomach exercises for men? If you think they are exercises for the stomach on weight machines you are wrong. The best exercises for losing your stomach can be performed anywhere you feel free to do it, let's look at them.

Stomach Exercises For Men
Stomach Exercises For Men
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The Vacuum

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Stomach Exercises For Men

Stomach Exercises For Men

The vacuum is one of the forgotten stomach exercises for men. It's a breathing exercise that will work your transverse abdominal muscles, the deeper set of muscles in your stomach. The steps are pretty simple:

Slowly Inhale until your lungs are full.
While slowly exhaling, bring your belly button towards your spine.
Once you feel your sides tighten it means it is working. Hold the position for 10 seconds.
Exhale. This is one repetition. Repeat 10 times.

The Bicycle Exercise

Recent studies have shown that the bicycle is the exercise that triggers the most activity on your abs. This makes it an excellent stomach exercise for men, and it works many parts of the abs section at once.

Lie on a flat surface; make sure your lower back is pressed on the ground.
Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
Start doing a bicycle pedalling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating).
Breathe relaxed and evenly throughout the whole exercise.

The Vertical Leg Crunch

The vertical leg crunch is a variation of the common crunch. It adds a twist to the movement, increasing its power.

Lie on your back on a flat surface, using a mat or a towel.
Put your hands behind your ears.
Lift your legs into the air locking them at the ankles and bending slightly your knees.
Raise your head, shoulders and upper back to a 30 degree angle by using your abs.
Go back slowly and repeat for a set.

The Plank

Did you think Pilates was just for women? Pilates have excellent stomach exercises for men, since they work the core area of your body, giving you superior strength. Here's how to do the most effective exercise, the plank:

Lie face down.
With your elbows push your body and stay on your elbows and fingertips.
Hold for 30-60 seconds.
Repeat 3 times.

These stomach exercises for men will give you strength and definition. However don't forget your cardio routine and a healthy diet if you want the six pack to fully show.

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BEST HOME WORKOUT FOR GAINING MUSCLE & BURNING FAT

Tube. Duration : 6.35 Mins.

BEST HOME WORKOUT FOR GAINING MUSCLE & BURNING FAT

SUB TO THE NEW CHANNEL → bit.ly -------------------- FACEBOOK: www.facebook.com TWITTER: twitter.com RECIPE BLOG: michaelkoryfitness.blogspot.com FITNESS CHANNEL youtube.com INSTAGRAM: MichaelKory -------------------- 1. Round one: 10 air squats followed by 5 Hindu pushups (5 minutes, then take a 30 second break) 2. Round two: One arm dumbbell get up followed by 3 one-arm/one-leg rows (5 minutes, the take a 30 second break) 3. Round three (do each exercise for 30 seconds and do these 4 workouts 2 times): Dumbbell piston, squat thrusts, dumbbell high pull, narrow grip pushups 4. Round four (30 seconds each exercise, repeat these 3 twice): Step back lunge, dumbbell Y-press, rotational curls 5. Round five (30 seconds for these 3 movements): dumbbell prone row, dumbbell clean, dumbbell press, then combine all 3 of the movements into one and do for 2 minutes. Music by: Kevin MacLeod - incompetech.com Scattershot, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http Dead Drop, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http

BEST HOME WORKOUT FOR GAINING MUSCLE & BURNING FAT

BEST HOME WORKOUT FOR GAINING MUSCLE & BURNING FAT

BEST HOME WORKOUT FOR GAINING MUSCLE & BURNING FAT

BEST HOME WORKOUT FOR GAINING MUSCLE & BURNING FAT

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PC Muscle Exercises - 3 Essential Exercises For Men

PC Muscle Exercises - 3 Essential Exercises For Men
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PC Muscle Exercises - 3 Essential Exercises For Men

Performing PC muscle exercises leads to countless benefits to your sex life including lasting longer in bed, having a hard penis, avoiding impotence and much more. But you can only get these kinds of benefits if you do the exercises right, and that's exactly what I'm about to show you how to do...

PC Muscle Exercises - 3 Essential Exercises For Men

There are several different types of PC muscle exercises (also known as Kegels) for men.

PC Muscle Exercises - 3 Essential Exercises For Men
PC Muscle Exercises - 3 Essential Exercises For Men
+

And performing them can lead to a dramatic improvement in your sex life in a number of ways.

PC Muscle Exercises - 3 Essential Exercises For Men
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PC Muscle Exercises - 3 Essential Exercises For Men

PC Muscle Exercises - 3 Essential Exercises For Men

Some of the known benefits include...

Stopping premature ejaculation by holding back orgasm Increasing strength of ejaculation Helping overcome impotence Helping keep your prostate healthy Increasing semen volume Developing a more muscular looking penis Improving blood circulation to the penis leading to increased size and sensation

The bottom line is that the PC muscle is a muscle worth developing.

And there are several ways you can do this.

But before I get to the exercises themselves, let me explain quickly what it is and how to find it...

What is the PC muscle?

The PC muscle is found in the genital area in both men and women, but serves slightly different functions for each gender.

But so you know, in this article I'm going to focus on the benefits and characteristics relating only to men (sorry ladies).

The PC muscle is involved in the ejaculation process and can also be used to influence urine flow, which leads me to...

How to find your PC muscle

Next time you got to the bathroom, while urinating try and stop the urine flow.

You'll notice that to do this you use a certain muscle in your genitals.

The muscle you use to do this is the PC muscle.

And just as you can stop the urine flow you can also train this muscle to stop ejaculation (if the muscle is strong enough) by squeezing your it tightly just before ejaculation.

But like I said your muscle needs to be strong enough to do that, so let me get straight to explaining the workouts so you can get started on developing that muscle strength...

Exercises #1 - "Rapid-Fire"

As you might have guessed this one of the PC muscle exercises is the most "rapid-fire".

And this exercise runs as follows...

Tighten your PC muscle as tightly as you can and hold it for 2 seconds Relax it fully for 2 seconds Tighten again for 2 seconds Relax for 2 seconds Repeat 10 times Take a minute break Repeat steps 1-5 one more time.

As you can tell it's rapid-fire because you're working it out in quick bursts of tightness and relaxation.

Depending on your current strength level you may want to start with more or less repetitions and sets.

Exercises #2 - "Medium-Man"

This is the medium of the three exercises I'm going to recommend.

And it goes as follows...
Tighten your PC muscle and hold for 10 seconds Relax your it fully for 10 seconds Tighten again for 10 seconds Relax fully again for 10 seconds Repeat steps 1-4 so you do ten 10 second tightenings altogether

So overall it's very similar to exercise #1 with the key distinction that you're tightening your PC muscle for longer to develop more stamina in being able to hold it tight.

Exercise #3 - "The Power-House"

This one is a real stamina developer and goes as follows...
Tighten your PC muscle and hold as tight as you can until you can't hold it any more Take a minutes break Repeat steps 1-2, three times altogether

Important notes on training

Above you've got 3 different exercise to try out.

I recommend you focus on doing a different one each day for 5 days a week.

And of course it's very important of course to remember the basics of doing any type of workout, including...
If it at any point hurts then stop doing the exercise immediately make sure you don't over train yourself by never taking days off make sure you eat healthily to give your muscles as much of a chance to repair as possible make sure you get plenty of sleep

Stick to it

Given all the benefits involved in doing PC muscle exercises I imagine you're pretty excited to get started and this great.

But the true key to success lies in consistency.

The truth is that anyone can do some exercises for 3 days or so before giving up, but only the rare few keep it up past that time when the real benefits start to kick in, so be sure to develop a habit of doing your PC muscle exercises that will stick with you for life.

And I can tell you now that the effort is well worth it, because with doing your PC muscle exercises comes the lifelong benefit of being able to last as long as you want in bed.

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SUB TO THE NEW CHANNEL → bit.ly -------------------- FACEBOOK: www.facebook.com TWITTER: twitter.com RECIPE BLOG: michaelkoryfitness.blogspot.com FITNESS CHANNEL youtube.com INSTAGRAM: MichaelKory -------------------- 1. Round one: 10 air squats followed by 5 Hindu pushups (5 minutes, then take a 30 second break) 2. Round two: One arm dumbbell get up followed by 3 one-arm/one-leg rows (5 minutes, the take a 30 second break) 3. Round three (do each exercise for 30 seconds and do these 4 workouts 2 times): Dumbbell piston, squat thrusts, dumbbell high pull, narrow grip pushups 4. Round four (30 seconds each exercise, repeat these 3 twice): Step back lunge, dumbbell Y-press, rotational curls 5. Round five (30 seconds for these 3 movements): dumbbell prone row, dumbbell clean, dumbbell press, then combine all 3 of the movements into one and do for 2 minutes. Music by: Kevin MacLeod - incompetech.com Scattershot, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http Dead Drop, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons "Attribution 3.0" http

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Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!

Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!
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Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!

Arm exercises for men are some of the most important exercises that we do. While lots of people try to sell you the latest powders or shakes to add protein, they ignore the fact that good, quality exercise makes the difference between being ripped and not being ripped. Workouts for your arms are probably more important than other exercises because women say they instantly notice your arms when they see a man. If you have big arms then you are immediately deemed more powerful, attractive and you'll feel a lot better about your physique. I want to share with you the best biceps, triceps and forearm super-set arm exercises for men so that you can get bigger arm muscles as fast as possible...

Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!

First I'm going to explain some exercise theory that I learned when I was starting out. This stuff has helped me go from super-weedy to super-ripped. I mentioned super-sets. They are sets where you work all the muscles in a muscle group after each other. This actually helps you to gain 30% more muscle than if you didn't do them. 30% is a lot in the long term. After a month or two you begin to see how beneficial super-sets can be. Arm exercises for men are very important here because we want bigger arms. Women, on the other hand, should probably stay away from super-sets!

Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!
Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!
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Arm Exercises For Men - The Muscles We Target

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Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!

Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!

There are three main arm muscles that we're targeting when we do arm workouts. These are forearms, triceps and biceps. The best way to see any real gains is to do a super-set on each of these arm muscles. Therefore, our arm workout needs to be focused on the best super-set routines.

Arm Exercises For Men - Forearm Super-Set

The forearm is often ignored by guys who want to get bigger arms. But when you have big forearms you don't get the case of having big upper arms and weedy lower arms. These forearm super-sets shouldn't be ignored.

Forearm Workout Exercise 1: Seated Dumbbell Wrist Curl

For this exercise, sit on a workout bench and lean forward and put your arm flat on the bench between your legs. Your wrist and hand should be hanging over the side of the bench. Now you should take a dumbbell and curl your wrist. So you go all the way back back and all the way towards you (with your palm facing up). Aim to do 15-20 reps at high weight. Remember to use your weaker hand first, then match the reps and weight with your stronger hand. Move immediately onto this:

Forearm Workout Exercise 2: Seated Barbell Reverse Curl

This time kneel on the floor and put your forearms on the bench. Your palms face down and your wrists and hands are over the edge of the bench. Grip the barbell and allow your hands to drop, then raise them as far back as you can. That's one rep. Again do 15-20 at heavy weight.

You should do two sets of this forearm workout. (Remember: The arm exercises for men that I'm revealing cause muscle growth. If you're female then use light weights!)

Arm Exercises For Men - Triceps Super-Set

Lots of guys believe that biceps are what make your arms look big. In fact, 66% of what makes your arms look muscular is triceps. Here's the best triceps super-set that you can do for fast, explosive muscle growth...

Triceps Workout Exercise 1: Close Grip Bench Press:

First, lie on your back with your head underneath bar, eyes aligned with bar and feet flat on the floor. Then position hands on bar together in the centre of the bar so that hands are touching (this is different from a normal bench press if that's what you're thinking - we're targeting the triceps muscles!) To start, lift the bar off the rack with the bar directly over head. Lower the bar to your mid chest area. Press the bar up to start position. Remember: Don't do this exercise using your normal bench-press weight. This is a triceps exercise and the weight you use should be significantly lower. However, it should still be hard to do 2 sets of 15 reps! If you can, use a spotter!

This is one of the best arm exercises for men in my opinion. It's my favorite triceps exercise ever because it works very well!

Triceps Workout Exercise 2: Reverse Grip Press down:

First, secure a door strap overhead at top of door. (This is on the exercise machines where you can adjust the height - you want this at the very top.) Now, stand approximately 2-3 feet away from the attachment point with your feet shoulder width apart and your knees slightly bent.

To start the exercise, grasp the handles with your palms facing down. Lower the handles to chest level so that elbows are bent at 90°. Then, keeping your shoulders stabilized and elbows close to sides, extend your arm and lower bar to hip level. Repeat! This is two sets of 15 reps.

Arm Exercises For Men - Biceps Super-Set

Whenever you think about arm exercises for men you think of the classic biceps curl... That is included in this super-set. Here it is in full:

Biceps Workout Exercise 1: Supinated Incline Bicep Curls

Start by lying on an incline bench with your arms at your side holding dumbbells with palms facing downwards (you have to bend your wrist to achieve this). Then slowly curl the dumbbells up rotating your palms so that your palms are facing up at the top of the movement and your elbows at your side. Then return to the starting position and repeat for 15 repetitions.

Biceps Workout Exercise 2: Reverse Barbell Curl

Hold a barbell with an overhand grip and your palms facing your body. Then, keeping your elbows at your side curl the barbell up to chest level. Return to the starting position and repeat 15 times.

Arm Exercises For Men - Hints & Tips

When you do this routine, start with the forearms. Go from forearm workout exercise 1 to 2, then back to 1 and then 2. Then move on to the Triceps circuit, and follow the same format.

Remember that you should struggle to complete two sets of 15 reps. If you're not struggling speed up how long it takes and raise the weights. (Be very careful on the close grip bench press! Use a lesser weight so you don't hurt yourself unless you have a spotter.)

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PC Muscle Exercises - How To Do Kegels For Men

PC Muscle Exercises - How To Do Kegels For Men
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PC Muscle Exercises - How To Do Kegels For Men

What is a PC muscle, and what are Kegels?

PC Muscle Exercises - How To Do Kegels For Men

Your PC, or pubococcygeus muscle, is a hammock-shaped muscle in your pelvic area. It runs horizontally from front to back and in daily life you rarely put it to any major use. It does come into play however when you have an orgasm. This is why so many people want to exercise their PC muscle with what is known as Kegel exercises. Stronger 'orgasm muscles' can provide you with more intense orgasms....something not too many people would complain about.

PC Muscle Exercises - How To Do Kegels For Men
PC Muscle Exercises - How To Do Kegels For Men
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Why are they called Kegel exercises?

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PC Muscle Exercises - How To Do Kegels For Men

PC Muscle Exercises - How To Do Kegels For Men

A leading gynecologist in the early 1900's named Dr. Arnold Kegel created a set of exercises for women to do after pregnancy. Both men and women have PC muscles, but Dr Kegel figured out that when women exercise their's after childbirth that they can re-tighten their body and eliminate many of the problems associated with loose muscles post-pregnancy. What women found was that after performing Kegels they were experiencing better orgasms than ever before.

What are the benefits of making my PC muscle stronger?

For men, the benefits span across a few different areas. First, sexually the benefits are obvious. Better orgasms that are stronger and last longer are the most obvious benefits. A strong pubococcygeus muscle also propels your semen farther, so you'll probably be impressed with the increased distance you can release your semen - for some guys this is more important than for others. Another extremely important benefit of doing Kegels is the fact that you'll gain complete control of premature ejaculation. Because the PC muscle is a big part of your orgasm, having control of it means you control when you want to let go. Finally, a non-sexual benefit for men is urinary tract health. A strong PC muscle will enable older men to have better control of their urination schedule. Urination problems sneak up on men as age becomes a factor, and the ability to control your urination schedule better is a huge benefit of having a strong PC muscle.

How do I find my pubococcygeus muscle?

The best way to locate your PC muscle is to stop your urine mid-flow. The muscles you just flexed are what you're looking for. It takes practice to find them (except when you're urinating), but it only takes a while to get the hang of it.

So I've located my PC muscle, now how do I exercise it?

There are a few methods for exercising your pubococcygeus muscle with Kegels. We'll list a few:

The PC Flutter - Contract (flex) and relax your PC muscle as fast as you possibly can for as long as you can. Flex and Hold - Exactly what the name implies, flex your PC muscle as strong as you can and hold it for as long as possible. You can work your way up to 8-10 minutes with some practice, but don't expect to make it past 30 seconds when you first start out. Flex, Hold, Release...Repeat - This might sound like the PC Flutter but it's different. In the PC Flutter you go as fast as possible. This one makes you flex and hold for 5-10 seconds and then release for 3-5 seconds. Repeat as many times as possible for as long as you can.

These exercises give you an idea of how to exercise your PC muscle with a few different Kegel exercises for men. As with all workout routines you need to start small and work your way up. When first starting out, expect to tire your pubococcygeus out after only a couple minutes, but in a month or so you can expect to go for 5-10 minutes altogether.

The benefits are worth the effort in the case of Kegels. Better orgasms that you've never even imagined will make you happy that you've spent the time committing to a daily Kegel routine.

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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

Kegel exercises for men are relatively unknown, while these techniques were very popular with women during and after pregnancy. It is only recently that kegel exercises for men have become popular, with the Internet being the prime source of information. What these exercises do is that they target the pelvic floor muscles which control the muscles of the genitalia.

Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

Kegel exercises for males concentrate on the pubococcygeus muscle or the PC muscle. This muscle can easily be identified by the man by trying to stop the flow of urine half way. It is not to be confused with the anal or abdominal muscles but one needs to clearly identify this muscle before beginning kegel exercises for men. The best part over here is that Kegel exercises can be performed anytime and anywhere. Nobody will really know.

Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men
Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men
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What does exercising the kegels do for the man?

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Kegel Exercises For Men - Sex and Penis Health Can Be Greatly Improved by Kegel Exercises For Men

This is the muscle than controls a mans erection and ejaculation. Good strength in this muscle will give a man immense control over sex and solve problems like premature ejaculation. Stamina is also greatly increased as a result.

How to begin the exercising?

A good way for men to begin kegel exercises is to start contracting and releasing the PC muscle in quick successions. Beginners will probably find it difficult to do anything more than 25 contractions at one stretch. They should try three sets of 25 contractions to start strengthening the PC muscle.

Men will find that Kegel exercises get easier to do once they get the hang of it. The best part about these techniques is that they can be done anywhere. You could sit at your computer, you can be talking on the phone, or be in any still position anywhere and do these exercises.

As one gets familiar with the control of the PC muscle, they can start trying advanced kegel exercises which are essentially more intense variations of the PC muscle training. An example of a more intense exercise would be when one is required to do long holds of the PC muscle. This is where you contract and hold the PC muscle for about 10 seconds at one stretch and then give yourself a break of about 5 seconds and then do another long hold.

Another variation of kegel exercises requires the use of a small wash cloth or a light towel. Get an erection and hang the towel on your penis. Now contract the PC muscle and try to lift the towel several times. As you start to get used it to it, move up with heavier towels until you can lift a full size beach towel! When you are able to do that, you know that your penis is in pretty good shape.

How to achieve best results?

As one might expect, best results can be achieved by learning the perfect technique. Moreover, one needs to maintain focus to achieve best results. Also, one is advised against holding their breathe while performing the exercise. One's best bet would be to breathe freely throughout the exercise. Like everything else in life, one would start feeling more and more comfortable and at ease by regular practice.

One will be able to enjoy better sex by being able to better control one's ejaculations and orgasms, and last longer in bed, plus one will be able get the added kudos for being able to hold up a wet towel with one's erection if one practices these exercises.

There are many other forms of penis exercises that can help one enjoy a great sex life without really throwing an arm and a leg. It's all about knowing the right things and get started off.

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