A good kegel routine?

I’m just curious on what I should be doing for kegels as a lot of people of routines for it but on the other hand people say things like they do it throughout the day.

My current routine is..
- 10 min hot wrap on my penis
- Stretch penis in each direction and do 30 kegels
- 10 min dry jelq
- 5 min wet jelq
- Cooldown with hot shower

Capitano, Sir :-)

(I like your alias!)

Kegels are in my eyes a different kind of training than PE. I view it as “simple” muscle building. So it well can be separated and be done through the day. You just need a watch indicating seconds.

I do 4 type of Kegels:
- Quick pulsations, no rest time
- Standard 5 sec hold, 5 sec rest
- Long 15 sec hold, 5 sec rest
- “Superkegels” 45-50 sec hold, 15-10 sec rest

Routine build-up is done in 2-week steps

- 3min standard, 1min quick
- Then 4 min standard, 1 min long, 1 min quick
- Then 5 min standard, 2 min long, 1 min quick

After week 6, you can introduce the Superkegels. If you do it before you may get BC cramps which are quite nasty. The sequence should remain standard/long/super/quick. Then go on by adding every 2 weeks 1 or 2 minutes more repetitions until you reach your planned final routine.

Generally speaking the longer the hold is, the better you can control your pelvic muscles. I have tried to do Superkegels until complete exhaustion as described in the muscle building principles by Werner Kieser. But I regularly ended up by having a painful BC cramp. So I cut back to 45 to 50 seconds.

My final state of the routine is a full quarter of an hour which I find ideal as routine. I do it on a daily base without having had overtraining symptoms yet. It consists of 5 min standard, 4 min long, 4 min super and 2 min quick Kegels.

I still am surprised how intense this small exercise is - despite doing nothing else than sitting and activating my pelvic muscles, a quarter of an hour leaves me, especially the final two minutes, with a fine film of sweat in my forehead.

Hope that helps

I like Richards info, good stuff, and there is more info in the newbie routine threads.

My initial thought when I saw your post was 30 Kegels is way to light to see a benefit.
As Richard says, you want some variety and you want to be up in the 100-200 reps per session. Kegels can be done separate from your PE routine also, so don’t limit them to just during PE.

To add one more, I like to do a ‘moving’ kegel. I start with a firm contraction near the sphincter and then move the contraction to just behind the scrotum. I do 50 reps like this in between other Kegels per Richards post.