Kegels for Newbies

Hey guys.

Doing PE for just a little over a month. Following the Newbie routine esp the kegel part is quite challenging. The routine says to do 50 kegels of 5-second hold. I only end up doing 20-30 reps.

Do I really need to hold it for 5 seconds? Are there any alternatives?

Thanks

You can begin with one or two seconds long holds, until your PC muscle is conditioned.

Typically, I recommend doing them in sets of no more than 25 reps, and no more than three sets in one day.

You can work up to those numbers, as you feel comfortable. Consider them a ceiling, not a minimum requirement.

Like all skeletal muscles, your PC muscle can get sore, and over-trained. If you have not done those exercises, it is better to start slow, and build up as the muscle gets stronger.

Sorry to gatecrash the thread guys but I’ve recently started a reverse kegalling since I noticed how tight I seem to kegal during sex that causes PE. My PC being constantly tight meant I was inducing excitement and cumming faster. However something strange has started happening since I started reverse kegalling throughout day and during sex..

The last few days of sex with the lovely lady. I am lasting a tad longer however I have developed the ability to keep pounding away after cumming whilst remaining 90% hard!! I cannot believe it!! It must be the reverse kegals keep shooting my load but the second I do blow.. Wow I can keep going and going like I never did cum!! But I still keep the appetite to wanna keep going and can fir a looong time!!

Has anyone ever known reverse kegals to have this affect? I have a strong PC (far too strong which is why I PE). Unbelievable!

I find it impossible to “hold” a kegel at all. I can feel the muscle pull but as soon as I do it automatically relaxes.

It comes with practice.

In the beginning, you will only need a short hold, one second is enough. With time you will be able to hold it for longer.

Give yourself a month (or more, if needed), and try to work up to the rep amounts in post number two. Don’t push yourself though.

It will come with time. You just have to start sometime.

Maybe you need to work on isolating the muscle? Do you find yourself tensing other muscles? Like your abs or glutes or other muscles?

Your body needs to be relaxed, and only flex the PC muscle.

I am probably too excited or agitated when I do kegels. Sounds like I need to work on my concentration on the muscle. It’s definitely difficult for beginners to exercise a muscle they’ve never knowingly used before.

It can be a bit of both at first, yes. But once you find and remember the muscle movement, it will come very easy to you.

I hope the following excerpt helps you locate the PC muscle. There are also very interesting threads on the subject here on Thunder’s.

Locating the BC muscle

Kegel - the secret revealed

Thank you. I’ll start with low reps and increase the number as my PC muscle becomes stronger

Hey man. What is this reverse kegel that you are talking about? How do you do it?

I can isolate it quite well, I basically push as though I’m forcing out a pee and then it soon spreads to m they ass and whilst I do it my lower abs tense up too I hold it for a few seconds approx 5 then release. I dnt have a set routine I just do them throughout the day because I am conscious of the fact my PC from normal kegalling is tensing during everyday actvity alot so I try and relax it. During sex/foreplay it wants to be tense constantly

Sorry for the vague posts guys.. My phone is ****! My current theory is that by reverse kegalling durin sex and cummin is causing me to not to fully cum/finnish so the desire and arousal is still strongly there when I do cum. I don’t even know if I cummin fully cz its been inside here but wen I do I focus 100% on the oh and how hot she is and watch the penetration and I sumhow keep 90% hard and then just take here to poundland :) it takes me another 5 or so minutes to get fully hard again whilst I’m still having sex continuosly but the arousal is still as high a before cumming.

One thing I noticed the other day whilst edging was I reverse kegalled throught to try fend off reach ponr quickly and I nearly did cum but the second I stopped edging because I thought I passed the mark I reverse keggaled as hard as I could (PC was trying to tense reeeal hard too) and I just held it but loads of wat looked like pre cum came out much more than normal pre cum it just all dribbled out. Maybe sumthin like this is happening durin sex which doest all me to fully cum although it feels like I am? I will have too see one day when the misses lets me cum outside of her!

Don’t overdo kegels.

You will be sorry.

Just do 20-30 2 -3 sec ones every other day.

I think thats what happened to me bill. I did waaaay too many kegals and no reverse kegals for a month period and found that PE got worse because I was having involuturantary tensing during sex and when I was hard! But since I’ve done reverse kegals my PC has significatly relaxed and I have discovered this new phenomenon of cumming and reverse kegalling at same time then being able to carry on having sex with NO break!

Told you.

Just be sure to do it dedicated. The old mantra of doing kegels in the waiting line or car is wrong I think. Its like doing biceps curls while driving. Dedicated = focused and along your routine.
This is important cause it trains the muscle awareness. You dont want a muscle that is tense all the time. You also want to be able to discern when your pelvic floor is tensed and when its relaxed.

Also doing only one kegel as above said might imbalance you. Its like training only your biceps but not the triceps.

So normal kegels which mostly target the BC muscle and reverse kegels which stretch the muscles and can train the IC muscle.

More or less you have 3 states: Tense, stretched and relaxed. Too tense or too stretched and you have problems with intercourse/ejaculation.
At best you stay on the middle ground of relaxed during intercourse and only intervene conciously when its necessary.
I like to engage reverse kegel when I get too aroused or when I have a position change or whatever pause cause a strong reverse kegel hold can keep the erection without arousal.
The normal kegel helps to stop the PONR if hold very strongly or push blood into the penis if done itnense but short.