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Proper Kegels

Proper Kegels

Is it better to hold a kegel or to do several short ones?

What are the advantages and disadvantages of them both?

I think it is best to do them several ways. You can do rapid fire 1 second kegels. Then do 3 to 5 second squeeze and hold kegels and then 20 second or longer hold kegels. Doing them several different ways will give the best all around result.

What are some people’s kegel routines?

Right now I’m doing ten minutes of really hard two to three second kegels followed by ten minutes of really hard kegels held for as long as I can.

The problem in my mind though is that if I keep just doing the same thing, how is this going to improve my bc muscle strength? I see how the second set of longer kegels will help as I will be able to increase my maxiumum hold time, but won’t it just be repetitive and pointless to repeat the shorter held kegels every day? Wouldn’t that just be like doing the same bicep exercise every day without increasing weight or reps?

Anyone have any thought on this?

My Kegel routine:

2 x20 3 seconds
5x 20 5 seconds
2x 10 10 seconds
2x 20 15-20 seconds


STARTED JUNE 2004:NBPEL=5.12,EG=4,72

JUNE 2007:After 3 years on & off :NBPEL=6.3,BPEL=6.88,EG=5.5

NEXT GOAL: 7.5 x 6.0 NBP

I don’t worry about achieving any particular level of strength. For me it is just making sure I always have very good muscle tone for the BC. It’s similar to sit-ups or crunches. I don’t do sit-ups with weights or anything. Just do a set number to keep everything flat and firm.

The main thing about doing kegels is to do them correctly and that means isolating and contracting just the BC muscle. Don’t get your butt muscles involved or flex your thighs or tense up your stomach. Just isolate the BC.

Do you guys Kegel sitting down? Standing up? For some reason when I Kegel, I feel like there are a lot more muscles getting involved like the PC and butt muscles. If there a specific way to target the BC alone?

I remember about 6 months ago, someone was saying they were going to use one of those electronic muscle stimulator’s on their BC, does anyone know what happened with that and if it works?


19th Feb 2012

Erect: 7.625" BPEL and 4.875" EG BPFSL: 8.063 Short Term Goal: 7.75" x 5 Long Term Goal: BP 8.5 x EG 5.75

Its not necessary to make unbelievable hard and long squeezes to achieve main goal. My first kegel routine (50 x 2 sec, 2-4 sets) is my current, and still gives me rock hard erections.

Originally Posted by jazzlover
My Kegel routine:

2 x20 3 seconds
5x 20 5 seconds
2x 10 10 seconds
2x 20 15-20 seconds

Jazz, is this just once per day? How many days each week?

Originally Posted by kingdingaling

Do you guys Kegel sitting down? Standing up? For some reason when I Kegel, I feel like there are a lot more muscles getting involved like the PC and butt muscles. If there a specific way to target the BC alone?

Yeah. You pay attention to what your flexing. If you feel any other muscles joining in you consciously relax them.

To flex your BC muscle (Kegel) you tense the same muscle you use to stop a stream of urine. That’s it. It’s one of the least complicated exercises you can do.

Originally Posted by kingdingaling
I remember about 6 months ago, someone was saying they were going to use one of those electronic muscle stimulator’s on their BC, does anyone know what happened with that and if it works?


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