Hey guys, I’m going to start the newbie routine either today or tomorrow. The thing is I can’t find out what a kegel is.I looked through all of the videos and there wasn’t one for kegels. Can someone please let me know what it is as soon as possible so I can start my routine. Another thing is, it says 30 second stretches for 5 minutes, how do I do this stretch? Also, how long should I do the newbie routine for before I advance to the standard routine? Thanks a lot guys!