Kegel problems

Am I the only one who can not hold a Kegel for 5 seconds?

Is this something we need to build up to? I can hold a Kegel for 2-3 seconds. Most routines suggesting a series of 5 second holds - some up to 20 second holds.

I could hardly hold it for 5 sec when I just started.

But just do 100 tensions a day and try to hold as long as you can, it will come.

It is a muscle, you have to train it and work your way up. Just like weightlifting :)

Just do 3x20 short kegels throughout the day for the following 3 weeks.

Definitely keep at it. The idea is to isolate the muscles so you can flex them whenever and wherever. Similar to holding your hand flat on a table and lifting only your middle finger and pinky while keeping the other fingers pressed flat - with enough practice you can do it repeatedly. Also stick with the short squeezes just to get the motion down - like the other members say it’s all about practice. The following is from a site called tinajuanfitness and I particularly agree with the “cross-training” metaphor cause it works for me…

“Once you have isolated the movement of contracting and releasing your pelvic floor muscles without involving other muscles (a friend I was talking to about this article would raise and lower her eyebrows in time with her kegels), you can try contracting for five seconds and releasing for five. Do ten repetitions, three times a day. When you have mastered that, increase the holding time to ten seconds. You can also practice ‘quick kegels’ - rapidly contract and release doing fifty repetitions. Do your kegels while sitting, standing and lying down for a ‘cross training’ effect.”

Hold it hell, I can’t even do one at all. I’ve always heard that it is the same muscle that you use to stop the flow of urine but for some reason I can’t figure out how to do it.

Formula1,

I see you said you don’t know how to do it - you probably do it without realizing what it’s called.

You know how when you have an erection you can kinda ‘flex’ and make your penis move? That’s a kegel. It moves cause the BC muscle flexes and pushes blood in.

I heard it was the other way around. That it should kind of pull backwards just like when you’re trying to stop urinating.

Same thing. Try both and see.

Well done Formula, you can kegel!