5 1/2 minute or more kegel routine

[rbi99]

Nice, simple, straight forward kegel routine that takes less than 10 minutes, and is progressive in nature. Just like when doing sets while lifting, you start off with less weight and more reps, and each successive set you incorporate more weight and fewer reps. The problem with most kegel routines is that they probably aren't routines. One day we do some many at this or that duration, the next day maybe something else. I like the precision of this, and naturally one could add or subtract to it. I take about a 30 second break between each set to rest and massage my pc muscle. I know if I am getting stronger simply how long I can hold the last kegel till failure. I personally take at least one full day off from this routine after each session, sometimes two days. My night time erections take a hit following these bad boys, but that tells me that I worked my pc fully.

Have updated my routine to the following:

30 one second kegels
12 five second kegels
6 ten second kegels
3 twenty second kegels
2 thirty second kegels
1 sixty second kegel (or until failure) - presently a little over five minutes.

[Pirate]

Interesting, I go the other way, starting with one minute holds and ending up with two second kegels. Your routine is based on lifting routines and mine is based on swim routines: start with distance and end with sprints.

[Zombie20]

I have a question about kegels, I know I am doing them because I do them erect and feel the muscles tighten and see my penis bounce up and down. However, I don't know at what point the kegel releases or if I do it, how would I gain control or awareness over this so I can train to hold it for a minute?

[Pirate]

Practice, preactice, practice.
Next time that you pee, shut the flow off, then let it restart, a few times until you run out of urine. Then keep contracting and relaxing the same muscles a few more times to learn the feel of it. Do this everytime you pee. It reminds you of exactly how to kegel.
Once you are comfortable doing a flaccid kegel without peeing, gradually hold the contraction a little longer. Slowly work up the duration of your hold. It may take you several months to gain the strength and control to hold a kegel for a minute so don't be in any kind of a rush and make sure that you give yourself plenty of rest.

[ThicknessBlack]

Nice, simple, straight forward kegel routine that only takes 6 1/2 minutes, and is progressive in nature. Just like when doing sets while lifting, you start off with less weight and more reps, and each successive set you incorporate more weight and fewer reps. The problem with most kegel routines is that they probably aren't routines. One day we do some many at this or that duration, the next day maybe something else. I like the precision of this, and naturally one could add or subtract to it.

30 one second kegels
12 five second kegels
6 ten second kegels
3 twenty second kegels
2 thirty second kegels
1 sixty second kegel

How many days a week do you recommend this routine? I've read threads that say do kegels 5 days on 2 days off,etc.

[Pirate]

I recommend:
Do kegels every time you pee.
Do a kegel routine every other day. Think of it as weightlifting.

[rbi99]

Kermit, I guess that would be up to you. The problem with kegels is that when is enough enough? If you can hold a strong kegel for 60 seconds, will you gain anything by being able to hold one for two minutes? I can't answer that question. For myself, I don't do them on a regular basis, but I have started following this program when I do. While I always strive to lift more each time I workout with weights, I am not nearly as driven to do that when kegeling.

[ncurt]

Hi,

I have been doing below routine for about 8months and now incorporate it 3 times weekly after Jps 5 day on routine.
Leave a rest period the same length as the kegel set ie kegel for 10secs rest 10secs-kegel for 5 secs then rest 5 secs.
Squeeze slowly into the kegel.

1)hold each for 1 second total 10 kegels-3 sets of ( I count slowly "and-one-and" this includes for both pull in and release)
2)hold each for 5 secs-20 sets of
3)hold each for 30secs-3 sets of
4) repeat number 1 above

This equates to about 8 and a half mins.I think the rest is very important for the process as you can clearly define the pull otherwise its easy toget a bit "numb" and just squeeze without any control or definition

good luck
ncurt

[rbi99]

Ooopps!! My 6 1/2 minute routine is actually 5 1/2 minutes!! Since no one else caught it I don't feel so bad!!

30 one second kegels
12 five second kegels
6 ten second kegels
3 twenty second kegels
2 thirty second kegels
1 sixty second kegel

In a more serious vain, my last 60 second kegel is where I mark my improvement. My pc muscle is just about shot at the 55 second mark, so my simple goal is to pass the 60 seconds and add to that. I have no plans of adding more to the earlier sets. I don't rest within a set, but I take about a 30 second break between sets.

[Mars81]

Nice kegel routine rbi99! I am going to add it to my workout and do them every other day. I have a few questions: do you keep the workout the same or do you at some point add more to your routine as you progress? How do you add more to your workout if you do? How do you know when you are progressing, in order to increase volume/intensity in your kegel routine? Lastly, do you do them all flaccid, erect, mixed, or do you do you have a separate erect kegel routine? I know I'm asking a lot of questions, but I feel I need to take my kegel routine more seriously. Thanks!