• Better control over ejaculation and thus prolonged intercourse

• Help over stress or urge incontinence (a condition when a person is unable to control urination or urinate at a wrong time or place).

• Increased sexual pleasure and stronger orgasm

Kegel exercises are aimed at strengthening PC muscle that is found in men and women. In order to start your sexual working-outs you need to learn contracting the right muscle.
How to find PC muscle?
Some men find it difficult to identify their PC (pubococcygeus) muscle. In fact, Kegel exercises are not tiresome and do not take much time to perform them on a regular basis. All you need is persistence and desire to have a fully satisfying performance.
You can feel your PC muscles if you try to stop the flow of the urine. The muscles you contract to prevent urination are PC muscles. You can experiment several times to stop and let go with urination to get the feeling of the right muscle.
Next time you will try to tighten those muscles when you are outside your bathroom and do not feel the urge to urinate.
When you contract PC muscle neither your abdomen nor buttocks are involved so do not try to tense other body parts.
Kegel exercises
Once you become familiar with your PC muscle, it's time to start your "work-outs" for considerable results. You won't need a special place and time to do Kegels- you can do it in the morning while waking up or in the evening or even during usual daily routine when reading or having a break from work.
Start with tightening PC muscles for at least 3 seconds and relax them for the same time. Repeat from 5 to 10 times this exercise for one session.
First two weeks practice up to 4-5 sessions(it's around 50 contractions) during a day.
Next step is to increase the time of PC muscle squeeze. You started with three seconds- next time try to hold up to 5-6 seconds or as much as you can without painful sensation.
Now you can start practicing Kegel exercises while masturbating. Get to know how it feels when you stimulate yourself. First you will learn to contract your PC muscle during sexual arousal. The main goal is to know how to control ejaculation strengthening PC muscle. You will be able to delay ejaculation and thus prolong the intercourse.
The ideal result for your successful PC training is to learn tightening your PC muscle at the time that you feel the approach of ejaculation.