What is the ultimate kegal routine?

I just want to ask the more experienced guys what is their kegel routine.Do you kegel soft or hard?How much per day is good?Did it help?And is it dangerous if you over train?

I really doubt you could “overtrain” with kegels.

In my experience the most powerful results are had when you squeeze *hard* and hold the squeeze for a few seconds. Mini-pulse squeezes seem less effective to me.

As far as frequency of “workouts,” you’ll have to experiment for yourself — it’s one of those things that probably varies a lot guy-to-guy. The nice thing with kegels is you can do them at any time when bored, like during your commute.