Kegel+Reverse kegel routine?

[GreekGod]

How should a good K/RK routine look like? How many kegels, reverse kegels, how long to hold them...?

Thank you!

[Subro]

The proportion of kegels to reverse kegels should depend on certain factors. I'll use myself as an example. I have rock hard erections and no problem with EQ. However, I have always suffered from some degree of premature ejaculation. If your goal is to minimize or eliminate premature ejaculation issues, try a routine that is 2-to-1 reverse holds to regular holds, or some variation of this proportion.

My beginning routine was 15 sets of the following: 5-second reverse kegel hold followed immediately by a 5-second kegel hold followed immediately by a 5-second reverse kegel hold. This routine results in total reverse hold of 150 seconds and regular hold of 75 seconds. I would do this routine following my PE exercise schedule. Rest days = no kegel routine.

If your goal is to increase your EQ, then there are plenty of regular kegel routines posted on the forums. However, always have a balanced regular/reverse routine as you do not want to create an imbalance in your pelvic floor muscles.

The most important piece of advice I can give you is to focus on proper technique, especially with reverse holds. Make sure you can isolate front and back reverse holds. The great part of my routine (which I have increased in volume and intensity over time) is that it forces you to be able to transition quickly back and forth between regular and reverse holds. This definitely creates a mini workout in and of itself.