mixed results with kegels

I am three weeks in to my kegel routine and i have had mixed results. I started about five weeks ago but the first two were not in a routine and i wasnt doing them properly (after reading through this forum). Before starting i would usually last between 2 and a half to 4 minutes before reaching ponr depending on the last time i released. My problem is after these three weeks of a proper routine my results have been up and down, after the first week there was abig difference in the time it took to reach ponr and even the level of work to get me there was increased. Then mid way through week two there was a slight dip and starting week 3 i was back up again (it took around 5 or six minutes to reach ponr and stimulation was a lot heavier). But last night finishing off third week there was a huge drop, i was reaching ponr in under a min. I was very hopeful at the start but now im not sure if im going the right way any help would be appreciated.

My routine is:
Monday: 50 short kegels, 50 short rk*10x50sec k holds, 10x 35sec rk holds
Tues: 10x40sec rk holds seated, 10x20sec holds standing
Thurs: 50 short rk, 10x40sec rk holds seating and standing
Fri: 40 short k, 40 short rk, 10 kegel elevations, 5x30 sec rk holds*
Sun: as many short k and rks as possible.

Welcome to the gym longerlastingnoob!

I think your routine needs to favour reverse kegels, maybe throw in some deep (flat footed) squats whilst pausing for ten or so seconds at the bottom of the squat to stretch the pelvic floor.

Maybe slow down the pace your are stimulating yourself when edging, take your time to get to the PONR, also try and make use of your breathing to relax you and help control your arousal level.

I'm sure you've read it but just in case \/

https://www.pegym.com/forums/beginne...cess-here.html

Also in the edging 101 thread he advises moving stimulation from the tip toward the base when nearing the PONR.

https://www.pegym.com/forums/beginne...ing-101-a.html

https://www.pegym.com/forums/prematu...r-balance.html

I hope some of this helps, if you haven't already found these!

Good luck!

Should i decrease the amount of kegels and increase the rk in my routine?

Hello longerlastingnoob, and welcome!

I think it may be a bit much for starting out, though I could be wrong.

Maybe try cutting back a bit, and to only three days a week. Still favoring RK's though.

Good kegel info here;
Kegels: Only One Piece of the Equation to Strengthen the Pelvic Floor
Kegel Exercises

Good luck on your journey!

Hiya longerlastingnoob and welcome to the forums! :wave:

Welcome aboard

That looks like a pretty hefty kegel routine to me - you may want to give your body more time to recover!


Personally I do my pelvic floor work while I'm driving - this way it becomes habit and isn't tied to a routine at all. Additionally, you'll get days for short work, longer work, days with no work and everything in between. I believe the variety of this kind of approach is beneficial on many levels

Gona cut it down to 4 days took the last 2 days off and made a difference, thanks for replies. Was also wondering if the flat footed squats should be done without weights. I squat 80 kg when doing my leg workouts, should i drop the weight or just do without?

Welcome to the gym :)