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Private Gym Kegel Exercise System for Men

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10 Myths About Kegel Exercises: What You Need to Know | Our Greatest Wealth  Is Health

LEARN MORE ABOUT HOW PRIVATE GYM WORKS

WHICH PROGRAM IS RIGHT FOR YOU?

FEATUREBASIC TRAININGCOMPLETE TRAININGERECTION RECOVERY
Expertly designed follow-along training program to build initial pelvic muscle strength
Online access to the training videos
Choice of a male or female trainer to guide you through the routine
FDA Registered resistance penis ring and magnetic weight
Expertly designed follow-along resistance training program for maximizing muscle growth
Exercises require a rigid erection with or without medication
FDA Registered erection stimulating device
Orgasm amplification via pudental nerve stimulator

THE TOP 5 REASONS FOR A SHRINKING PENIS

four cactuses on brown background that look like penises and appear to be shrinking

Most men have no idea that their penises can actually shrink over time. Wait . . . what, say that again?! That’s right! Your penis can and most likely will shrink as you age. But, all is not lost, you can prevent and even reverse penile shrinkage.

WHY IS MY PENIS SHRINKING?!

The thought of losing penile length is not a pleasant one for most men. Actually, it’s downright terrifying. There is no single aspect of the human body that plays such a critical role in defining a man’s identity as his penis. A well-endowed man is often associated with greater masculinity, vigor, and sexual prowess. The bigger the penis, the better the man. At least that’s what modern American culture teaches us. But, what is defined as small, medium, or large?

WHAT IS A NORMAL PENIS SIZE?

Normal penis size is up for interpretation. While many studies have been conducted over the years, Alfred Kinsey is conducted one of the most comprehensive studies to date. Kinsey examined more than 3500 penises and found that the average flaccid length was 8.8 centimeters (3.5 inches), the average erect length ranged between 12.9 -15 centimeters (5-6 inches) and the average circumference of the erect penis was 12.3 centimeters (4.75 inches). Those numbers may surprise some men. More interestingly, 85% or so of women are perfectly satisfied with their partner’s penile size, while only 55% of men are satisfied with their own penis size.

So, what does this tell us? A couple things. First, the average penis size is probably smaller than most men think. And, second, men are more concerned about the size of their penis than their sexual partners are. But whether you think you are small or large, no man wants his penis to shrink. That’s just a fact. Here’s the five reasons your penis shrinks over time and what you can do to prevent it.

WHAT ARE THE TOP 5 CAUSES FOR PENIS SHRINKAGE?

1) EXCESSIVE WEIGHT GAIN

Many men wonder if their penis shrinks when they gain weight. Unfortunately, it is true that gaining weight can reduce penis size. As your belly grows, the penis is physically pulled into the body. Not only does the penis appear shorter when a man’s belly increases in size, but it actually loses length, because it is unable to extend farther from the body. While penile length remains intact, the bulk of the penis becomes trapped in the body’s fat pad.  It’s estimated that for every 35 pounds of weight gain, there is a one-inch loss in apparent penile length!

SOLUTION: Stay in shape and maintain a healthy diet. While we hear that advice all the time, nobody actually says your penis might shrink if you don’t. Sounds like an effective marketing campaign for healthy eating

2) DISUSE ATROPHY (USE IT OR LOSE IT!)

If you don’t use your penis, it will shrink. It’s true. Like any other part of the human body, the penis needs to be exercised on a regular basis. What does that mean? Have sex regularly. Masturbate often. Get erections and use them. Yes, that right, those activities are actually good for you. Your body is designed for it. In fact, if one goes too long without an erection, collagen, smooth muscle, elastin, and other erectile tissues may begin to deteriorate, resulting in a loss of penile length and girth and limiting one’s ability to achieve an erection. In a vicious cycle, loss of sexual function can lead to further progression of the problem as poor genital blood flow causes low oxygen levels in the genital tissues.

SOLUTION: Exercise your penis by being sexually active on a regular basis. In addition, one of the best ways to keep your penis in great shape is to exercise your pelvic muscles.

3) YOU HAVE A BROKEN OR DAMAGED PENIS

Broken penis. Yep, this one is also true. You can break your penis, and it’s very dangerous. It often occurs during sex when the penis is accidentally jammed against the woman’s pelvic bone, causing the cartilage in the penis to fracture. Breaking the penis can be an emergency situation that requires surgical repair, which is not only necessary to stop the bleeding and repair the damage, but also to prevent the potential for Peyronie’s disease. Peyronie’s disease affects about one in 100 men and is a condition that causes the penis to curve, resulting in penile shortening, deformity, angulation and pain.

Peyronie’s disease is caused by both major traumatic injury to the penis and by the cumulative effects of chronic penile micro-traumatic injuries from sexual activities.  Scar tissue, which is hard and inelastic , builds up in the penis and prevents proper expansion of the erectile chambers. In the early phases of the disease, most men notice a painful lump or hardness in the penis when they have an erection as well as a bent or angulated erect penis. In its more mature chronic phase, the pain disappears, but the hardness and curvature persist, often accompanied by penile shortening and narrowing. As a result of Peyronie's disease, many men are unable to obtain and maintain an erection.

SOLUTION: be careful when having sex. If you notice a painful lump, a bend, shortening and deformity, see a urologist for management as the Peyronie's is treatable once the acute phase is over and the scarring stabilizes.  If you experience a penile fracture after a miss-stroke—marked by an audible pop, acute pain, swelling and bruising—head to the emergency room ASAP.

4) THE EFFECTS OF PROSTATE SURGERY

Prostate cancer affects one in nine men. Think about it, that is a huge number! Older men and African-American men are most likely to be diagnosed. About 6 cases in 10 are diagnosed in men who are 65 or older, and it is rare in men under 40. The average age at diagnosis is about 66.

While it is critical to remove the cancer to save lives, prostate surgery often results in decreased penile length and girth. This occurs because nerves and blood vessels to the penis that run in the gutter between the prostate gland and the colon are damaged. This damage can cause erectile dysfunction, which leads to disuse atrophy, scarring and penile shrinkage.

SOLUTION: Resuming sexual activity as soon as possible after prostate surgery will help “rehabilitate” the penis and prevent disuse atrophy. There are a number of effective penile rehabilitation strategies to get “back in the saddle” to help prevent disuse atrophy including strengthening the male pelvic muscles and using a high-quality vacuum erection device.

5) YOU HAVE LOW TESTOSTERONE

Low testosterone can lead to penile atrophy and shrinkage. It’s just a fact. We hear about the need to increase testosterone levels all the time, but did you know that many men have to purposely reduce testosterone levels as part of their prostate cancer treatment? Androgen Deprivation Therapy is a common means of suppressing the male hormone testosterone, used as a form of treatment for prostate cancer. Because testosterone is an important hormone for maintaining the health and the integrity of the penis, the low testosterone levels resulting from such therapy can result in penile atrophy and shrinkage.

TIPS FOR KEEPING YOUR PENIS IN SHAPE

Man flexing bicep with a very strong arm, showing only shoulder and arm

For some reason, in our culture, we tend to treat the penis as if it is not a fully integrated part of the male body. We get annoyed if it doesn’t work just right even if we have been ignoring it, abusing it, or starving it! All the rules that apply to overall physical fitness, health, and nutrition apply to the reproductive system as much as to any other part of the body. Most men tend to ignore their penis when it comes to physical fitness. The penis and its surrounding organs and glands need regular care and exercise just like any other part of the body.

CAN TRAINING HELP WITH MY PENIS FITNESS?

The answer is a definite and emphatic YES! Incorporate these three habits into your weekly routine and you will see almost immediate improvement in your erectile strength, durability, and ejaculation control. It is highly unrealistic to think that after a week of ignoring your penis, it’s going to function perfectly well when you try to use it. Imagine using your arm once or twice a week; it would quickly atrophy to an almost useless appendage.

DOES CARDIO HELP WITH PENIS FITNESS?

If you remember nothing else, always remember that whatever is good for your heart is good for your penis. Good blood pressure, low blood sugar, low cholesterol, and low stress all benefit your penis. The arteries in your penis that fill with blood are microscopic and easily get clogged with blood gunk long before other arteries do. Anything that hardens or weakens blood vessel walls will destroy the flexibility needed to expand with an erection. Stress closes off blood flow and also floods your system with adrenaline; these both kill boners. Insulin resistance, caused by high blood sugar, prevents Nitric-Oxide production, a key chemical in creating erections. A strong heart, healthy diet, and regular exercise are the first step to a healthy penis.

DO KEGEL PENIS WORKOUTS ACTUALLY WORK?

Pelvic Floor Muscles are probably the most overlooked muscles in the human body – especially among men. Weak Pelvic Floor Muscles lead to back ache, bowel issues, urinary issues, erectile dysfunction, hemorrhoids (especially in weight lifters), and groin pain. Physical fitness buffs are notorious for having weak Pelvic Floor Muscles. When these muscles are weak, they can easily cramp and go into spasm. In men, this is called Chronic Prostatitis (even though it has nothing to do with your prostate). The real name for this condition is Chronic Pelvic Pain Syndrome (CPPS). This condition is probably the most misdiagnosed condition in men’s health today. Many of my patients have been to dozens of doctors who all missed the cause of their problems. Treatment consists of Physical Therapy and lifestyle modifications.

Strong Pelvic Floor Muscles support the interior base of the penis and help control the angle of the erection. These muscles help trap the blood in the penis for stronger erections; in fact, these muscles are solely responsible for trapping the blood in the erectile tissue that makes up the head of the penis. These muscles are what help engorge the head of the penis right before ejaculation. Pelvic Floor Muscles also help with ejaculation control.

The Private Gym Pelvic Exercise Program For Men is the first program for men developed just for these muscles! Kegel exercises are how pelvic floor muscles are strengthened and toned. Kegels have long been recommended for women, but they are just as important for men. The exercises consist of clenching the muscles that stop urine flow as well as pulling the anus up into the body. At first, it might be challenging. But quickly, it becomes easier. You can do these exercises anywhere at any time during the day.

IS MASTURBATION A PENIS TRAINING WORKOUT?

Masturbation is like going to the gym for your penis. Of course, only good masturbation is good for your penis! The two-minute-quickie is actually really counterproductive to good erectile health.

You will be amazed that once you start training, how much more pleasurable masturbation becomes, and best of all, how much better partnered sex becomes! Masturbation as physical therapy requires a good lubricant (I recommend Coconut Oil), time, and a good workout technique.

At least twice a week, set aside 30-45 minutes for penile physical therapy. Take time to stretch out, warm up your whole body with a quick self-massage, then gradually begin to focus on your penis, stretching it gently, massaging it before it gets erect. Stimulate the entire pelvic region. Don’t just do the usual fist-pump technique, but change how you touch your penis frequently. Keep strokes slow and controlled.

The process of getting close to climax and then avoiding it is called "edging". Do at least three-four cycles of edging before ejaculating. This point of super engorgement is where you want your penis to learn to hang out; it gets the best blood flow during this stage. This practice also improves ejaculation control.

After you climax, don’t be in a rush to clean up and start your day. Continue to stimulate to see how long you can wring pleasurable sensations out of your body. Enjoy the feeling of tranquility and calm. Try to revisit that peaceful state throughout the rest of your day.

Masturbation like this is not "getting your rocks off" but is an intentional exercise and workout of your reproductive system. This habit enhances partnered sex dramatically!

All exercise regimes require commitment and diligence to work. Most guys find that masturbating is something they are already doing, so it is just a matter of improving the experience. Kegels can be done anywhere, so they should be easy to squeeze in. Cardio work should be part of every man’s life already – whether it is a pick-up game of basketball or running a certain number of miles per week.

Try these simple additions to your physical and sexual workout and reap the rewards to a well-maintained reproductive system!

ABOUT THE AUTHOR

Paul R. Nelson, CCMA, SE Paul Nelson is a nationally recognized male sexuality educator and advocate. Paul is a Member of the Medical Board of The Private Gym, Inc. He is an AASECT Certified Sexuality Educator as well as a Certified Clinical Medical Assistant. He is president of the Erectile Dysfunction Foundation (501c3) and founder of FrankTalk, the first non-commercial online community for men with sexual dysfunctions.

He is a patient educator and sees men daily in a clinical setting with Dr. Michael Werner, a men’s sexual medicine specialist in New York City as well as the Mt. Sinai Hospital Men’s Health Center. His work goes far beyond simple information or helping men get erections. He put his years of teaching to use and educates men about every aspect of their reproductive system. He bridges the enormous communication gap between the medical world and the sexuality world and brings a holistic sexuality approach to the medical treatment men are receiving.

Paul helps men not only restore their lost abilities, he helps them take advantage of this process by teaching men to look at their sexuality in a way that goes far beyond physical limitations. Paul is an instructor at the Institute for Sexuality Education in Hartford, CT, an affiliate with the Men’s Health Network, as well as a popular presenter to men’s groups across the country.

Paul has been featured on ABC News with Diane Sawyer, the New York Times, National Public Radio, the BBC, and many regional media outlets. Memberships include: American Association of Sexuality Educators, Counselors & Therapists (AASECT), International Society of Sexual Medicine, and the American Urological Association.

WHAT ELSE CAN YOU DO TO IMPROVE YOUR SEX LIFE?

What else can you do to help improve your sex life, reduce sexual dysfunction, and improve performance? Here are a few things to consider:

1. Make Sex A Priority: If you always treat sex as a secondary activity, it will always feel like a secondary activity. If you are attracted to your partner and you want to have mind-blowing sex, you should look forward to it and schedule it with your partner. Scheduling hookups may seem like it isn't in the "spur of the moment", but what you lose in spontaneity you gain in making sex feel like an important activity.

2. Be Yourself: Social media has changed how we view ourselves and each other. And it's not always positive. We're constantly confronted by unrealistic body image expectations. We're continually shown how relationships "should" be in a "perfect" world. The impact can be significant. Sex can become daunting if you begin to view yourself as less attractive or fixate on a physical 'imperfection'. Don't let the media or others dictate who you are. Stay true to yourself.

3. Communicate: Sex is all about being mentally connected to your partner. Communication is key in any relationship, and it is especially important during sex. Understanding each other, what they like and dislike, and talking about it openly is critical to healthy sex life. If you are unable to communicate? Seek help. Consider working with a professional sex therapist.

4. Lube Up: The world’s best performing race cars require the highest-grade lubricants to ensure peak performance. The same is true when it comes to performance in the bedroom. Exceptional lubrication not only heightens sensitivity and reduces unpleasant friction, but it also maximizes performance. It also reduces the drag of your hand or sex toy against the sensitive skin of a woman’s vulva, clitoris, and vagina, so you can glide your fingers across these nerve-rich areas smoothly. The same applies to the penis. Premium lubrication enhances the sensitivity of skin against the head and shaft of the penis, making sex and masturbation so much better.Whether you plan to go all night long, make quick passionate love, or just want to have fun together or by yourself, high-quality lubrication can help make the most out of any experience.

5. Train for the Bedroom: If you want to have mind-blowing sex for hours, you definitely need the stamina and physical health that is required for that much sexual activity. How often are you leaving the house for a run? Are you working out? Do you have a healthy heart rate and normal blood pressure? Focusing on your overall health is the first step in getting ready to improve your sexual performance. At the same time, you can also strengthen the muscles that control your sexual function. These muscles are the pelvic muscles. Unfortunately for men, they are weak to begin with and get weaker with age, resulting in soft erections, premature ejaculation, and reduced sexual performance. When strengthened properly, they create stronger, harder, and longer-lasting erections. Even better, when dramatically strengthened, the pelvic muscles can give you superior control, incredibly rigid erections, and significantly improve time-to-ejaculation.

6. Sleep Well Before You Sleep Together: Good sleep improves your body, mental health, and general well-being. This is because your internal clock is responsible for hormone secretions, testosterone, and cognitive function. When it comes to your sex life, all three of these are very important. Without good sleep, your body won't release sex hormones that get you in the mood for your partner. With lower levels of testosterone, you have a much higher likelihood of having sexual dysfunction and lack of sexual desires. Without good cognitive function, you will be struggling throughout the entire day and instead of wanting to have sex, you will want to go right back to sleep the second you hit the bed.

7. Natural Supplements: Sexual supplements have gotten a bad rep in recent years with every product claiming they can make you "have sex for hours with this one pill". Unfortunately, there aren't pills that can make you a sexual master overnight, but there are several remedies that have stood the test of time that may improve your sex dramatically. High-quality supplements can improve blood flow to the penis, support higher levels of testosterone, and help reduce sexual dysfunction. L-Arginine is one of the few remedies that come with medically reviewed studies backing up its ambitious claims. Other herbs that can improve your sexual function are herbs that increase the levels of nitric oxide. Here are some of the best supplements for men on the market.

8. Masturbate: Before you try any of the above solutions, we highly recommend that you masturbate and focus on what truly satisfies you sexually. For guys, try to masturbate without porn and instead focus on what sensations turn you on. In general, once you have a clearer understanding of what exactly turns you on you can be more vocal and help your partner stimulate you in the best way possible. (Here are some great tips on learning how to masturbate the right way.)

9. Reconnect: Sometimes the health of your relationship needs to be fixed before the health of your sex life. Take time out of your week to go back to the place where you had your first date. Write a silly letter and remind them that you are thinking about them. Reminisce about what made you so attracted to the other person and then tell them. Sometimes men and women will assume that the relationship can be fixed through better sex. They don't consider that perhaps sex is bad because the relationship needs work first. Remind yourself about how wonderful your partner is, and you may find your libido naturally find it's way back into the relationship. With all of this information, it can be easy to feel overwhelmed. Although it can be difficult to implement all of these solutions at once, you can pinpoint where you are weakest and start adopting new lifestyle changes today.

PRIVATE GYM COMPLETE TRAINING PROGRAM

Private Gym Complete Training Program package contents gray

SUMMARY

Improve your pelvic health naturally and without drugs or side effects using the Private Gym Complete Training Program! The Private Gym has been proven in clinical trials to boost sexual performance, urinary health and prostate health. This eight week program includes:

  • Step-by-step resource guide
  • Expertly designed interactive DVD and online exercise program
  • FDA registered patented 2.5 ounce resistance ring, 2.5 ounce magnetic weight and discreet carrying case
  • Free access to after sale training support
  • To get the most out of the Complete Training, please follow our step-by-step instructions
  • Includes 60-day unconditional guarantee; one year product warranty

FULL DESCRIPTION

 

  • Get better sexual, urinary and prostate health through exercise with the Private Gym Complete Training Program - the world’s #1 FDA registered training system for male pelvic fitness!

    In less than 10 minutes a day, 3 days a week, the you can strengthen the pelvic muscles that control the penis, bladder, prostate and rectum. The Private Gym was developed by leading urologists, physiologists and sexual health experts. It is scientifically proven to give harder, longer lasting erections, improved urinary health and better prostate performance.

    The eight week Private Gym Complete Training Program includes the Basic Training Program plus resistance weight training for maximum pelvic muscle strength. Acting almost like a personal trainer for your pelvic muscles, the follow-along program helps you isolate and build the muscles that support sexual, urinary and prostate health. Each week the exercises become progressively more challenging as you gain muscle strength. The program is safe and effective for men of all ages and fitness levels. The Private Gym program is designed to increase pelvic fitness for men more quickly and effectively than any other method.

    Whether you want to enhance your sexual fitness, improve urinary and prostate health, or just generally feel more confident, the Private Gym Program is proven to be the #1 way to naturally and effectively transform your pelvic health!

 

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