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Progressive kegel routine needed.

Progressive kegel routine needed.

I’ve searched on here for a kegel routine. So I can best build up the amount, strength and duration I can do them for, in order to help cure my occasional ED. I’ve drawn a blank so far. Can anyone point me in the right direction? I can only seem to do them when I’m hard, I quite enjoy it TBH. When I do them erect my glans swells up and it kind of looks like a small beating heart when I pulse them, is that normal/healthy?

I’m new to PE, still in my first month. At the moment kegel wise, I kegel just before the the jelq, then relax it as I clamp my grip around the base and push the blood up my shaft. I do erect kegels as the hot wet towel is on ma cock to warm up, and twitch the weight of the small face cloth towel and my cock upwards (5 mins) and sometimes if I get a hard on while I’m chilling out I’ll do maybe 200 kegels in sets of 50 rather than wank off as I’m trying to cut down on masturbation and only give my self one on my days off from PE (2 days PE 1 day off). Which incidentally has made when I do wank off, much more enjoyable and satisfying, with improved erection quality already.

It sounds as though you’re already doing a pretty comprehensive “routine”. I’d suggest keeping it up and maybe gradually increasing the reps and duration of the kegels if you feel the need to.


:_pump: :donatecar

Yeah thanks. I need to work on how long I hold them for as I can only comfortably do them in pulses. I’ll donate if I make any gains mate.

Kegel break through

I’m now a lot happier with my kegel routine. What I do now is erect kegel in front of my 150w IR heat lamp in pulses for six minutes to warm up for my PE routine. Then after its done, while I’m still 80% erect from jelqing and still in front of the heat lamp. I lean forward while sitting on the end of my bed and pull my erection down so the glans is pointing at the floor about 20deg from vertical, and as I hold my penis down I try to push against the weight of my hand with the kegel and hold it there for 4 seconds, relax for 2 flex for 4. I hold my dick in such a way as to straighten the upward curve that I’m trying to reduce when I flex into the kegel. I do this for the whole 5 minutes of my warm down and really flex as hard as I can. I’m I doing anything wrong with this? Does anyone think this is a good idea?

There is a PC program for kegeling. You can make your own progressive routine with it. If you want to download it and give it a try, just go to the link “Kegels con el PC” in my signature; a new window will be open; then click on the link “Programa para hacer kegels” in the middle of the first post on that new window.

Bodybuilder hugs! ;)

Or, even simplier, go tho this link:

www.mraverage.com/xercise.zip

:) lol. That is a great little app! Thank you so much for sharing that with me. :)

I’m glad you like. I have a lot of links in my signature to posts I consider useful. Many of them are in Spanish, some in Portuguese, but there are at least four in English.

Thanks man! I’ll have a good look at those tomorrow. :)

I’m starting with PE and have done Kegels in the past. Sometimes even during urination and holding. But when I do Kegels I feel the muscle in my penis contract but the muscle underneath my anus also contracts. Is this normal? There is no way to differentiate the two. I’ve tried. In order for me to get a full contraction / kegel the anus muscle has to move and contract as well.


12/18/13 03/03/14 08/13/14

Flaccid – 2 ½ C – 3 ½ Erect 5" BPEL 5 1/8-1/4"

Erect – L– 5 ¼ C – 4 ¼ BPEL 5 1/4"

Originally Posted by Sketch2000

I’m starting with PE and have done Kegels in the past. Sometimes even during urination and holding. But when I do Kegels I feel the muscle in my penis contract but the muscle underneath my anus also contracts. Is this normal? There is no way to differentiate the two. I’ve tried. In order for me to get a full contraction / kegel the anus muscle has to move and contract as well.

Well that’s normal for me. Less so now than when I started. I haven’t worked on differentiating between the two, that’s just the way its panned out over time. I rather enjoy my anus flexing while I kegel. I’m bi so my arse is another sex organ as far as I’m concerned. Even if you are 100% straight, arse play can be very enjoyable. The prostate is there for more reasons than blowing up and filling you with cancer if you reach your 70s. Take advantage! :)

In the beginning I didn’t differentiate both muscles, but after some time kegeling, I can clearly contract one or the other, separately.

Originally Posted by Sketch2000
I’m starting with PE and have done Kegels in the past. Sometimes even during urination and holding. But when I do Kegels I feel the muscle in my penis contract but the muscle underneath my anus also contracts. Is this normal? There is no way to differentiate the two. I’ve tried. In order for me to get a full contraction / kegel the anus muscle has to move and contract as well.


first do it with your mind. imagine it contracting only in the front and only in the back. you will get a differentation along.

If you go along the way and be very observant about the different muscles you will be able to pulsate both in a waving motion ;)

Originally Posted by dickerschwanz
first do it with your mind. imagine it contracting only in the front and only in the back. you will get a differentation along.

If you go along the way and be very observant about the different muscles you will be able to pulsate both in a waving motion ;)


Dude! The very thought of being able to do that gave me an instant boner lol! From now on I’m really gonna try and focus on one or the other. If I get there I’ll let you know and send you my whole hearted thanks. How long did it take you before you taught your self how to do that?

Originally Posted by Pexflex
Dude! The very thought of being able to do that gave me an instant boner lol! From now on I’m really gonna try and focus on one or the other. If I get there I’ll let you know and send you my whole hearted thanks. How long did it take you before you taught your self how to do that?

Im into kegels for along time but only managed to find out the differences since 2 years maybe..

At first I couldnt even hold a kegel at all. Then I could do them so strongly that it gave me imbalances.

You want a balanced pelvic floor.
Looking at pictures from google you can see that there are different muscles which are mostly rather small.
They kind of interact all together. Its like when making a fist you also move your forearm muscles.
But still you can seperate them.

Take a look at this thread:
Kegel - the secret revealed
It has also some posts from me towards the end where I think I have described it rather good what happens.

The best advice is really to look at different anatomical pictures and try to engage the different muscles.
Its a mind-muscle connection anyway so it makes sense to imagine it at first.

What I dont think is usefull is the contracting over the day. Doing kegels when waiting or in the car.
Better is some focused minutes with really concentrating on engaging them. It might tire you so much that you cant engage them for a day…just pause then.
Its seems impossible at first but after some weeks you will be able to see differences.
Do them flaccid and erect and in different positions(sitting, squating etc.)

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