Kegel routine

Right now I’m not really interested in any PE exercises, just kegel exercises. I have done some research but can’t find a solid routine. Does anybody know of a website that would help me?

You’re a member of one.

Do you know how to do a proper Kegel? (We have a video.)

If so, start moderately; maybe 20 of them. Then, add 5 additional squeezes a day. Soon you’ll be up to hundreds.

Nice thing about them is you can do them while talking in the kitchen with your Mom, even. She won’t have a clue. :)

This is something I need to do myself. Avocet do you do quick kegels or hold them for so many seconds?

I’ve kegaled on and off for years. I have just recently made them part of my day to day life. I am curious, though, how most members do them? In other words, do most of you do them daily? Multiple times a day? How many “reps”? How long do you hold them? Etc.

Second the above!

Yes, I do know I how to do a proper kegel. I’ve done a few exercises that I’ve read about, such as quick kegels, holding the muscle for an extended time, alternating between quick and long squeezes, etc. What I’m looking for is a solid in-depth routine. For example, I want a few different exercises that would help me all around, because I believe some of the kegels are better, for example, for getting firmer, while some may help more for lasting longer. It would also include the number of exercises in a session, how many sets I should do, how many sessions a day, whether I should do these every day or rest, etc. I know that kegelcoach may be good for this, but I don’t want to pay for it :)

In the beginning, while you are strengthening the muscle, don’t hold the squeeze too long. You don’t want to tire the muscle when your object is to make it stronger.

Later, with maybe 50 consecutive Kegels under your belt, begin to hold the squeeze for some seconds; relax. Don’t try to do 50 in a row. Just 10 or so, holding the squeeze. If you get any aching in the muscle, you’ve overdone it. Listen to your body.

Look I think you have to do 50 Kegel in 1 minute and rest for 10 sec and start this again again till

300

Thanks, iv neglected kegels to long. So ill take your advice.

I do them while driving my car to work but I have not been very persistent lately. I should improve and thanks for the reminder.

I do like 50 quick ones only for warm up. Then I do long ones (15-20 seconds MAX!).

Why not a minute or more ?
I’ve read routines consisting of holding it for over a minute but in my opinion they aren’t really good for the start.

I have noticed this:

During a very long squeeze I hold it 100% tight for like first 20-30 seconds, while the rest is just 40-70%. I don’t want to fall into doing it wrong and thinking I can hold it for few minutes. Working your way up from 10-15 seconds is better than jumping straight to big numbers even If it takes months.

EDIT: A good thing is to practice reverse kegels too, so you learn to keep them relaxed during sex (you last WAY longer).