I'm a newbie, and the exercises are fairly straightforward. What has me overwhelmed is this kegel/reverse kegel/ back reverse kegel/ pelvic floor/ PC muscle/BC muscle, how to do each, how to do each correctly, when to do each, when to NOT do one etc... anyone able to simplify what to do, when to do it, and exactly what each exercise is? I apologize if this already exists, I am only accessing this site from my phone and am having issues navigating and searching.

Thanks all.