Kegel -HowTo- ?

[Gnome]

Have looked around but didnt really find the answer.
I have done Kegel-like excersises for a few months, initially I could hold a strong one for 1-2 secs, and now I can hold it for 60-90 secs.

When I'm searching down there I think there are 3 muscles moving.
One deep, very close to the anus...
One halfway between the balls and anus...
One further up and out, near the penis root area.

The first one is easy find and target but the last two is difficult to separate and target individually.
Which of these (3) should I target for Kegel work ?

[Pegasus]

Have a read of Minutemans thread and check the kegel exercises in his sig.
Many of us have been working 4 weys with kegels ,standard front and back and reverse front and back.
By working a all muscles you increase overall strength and balance. An imbalance can cause issues every bit as bad as overall weakness.

https://www.pegym.com/forums/prematu...asmic-log.html