Hy Guys,
I read on a lot of forums, sites, e-books and so on what a normal, everyday, regular kegel routine should be. So I started one (to be read lower on the page). As I began working my way up, i noticed that it simply wasn't enough (or so it seemed), so i added up a little bit. In 3 weeks after the start of the exercises I was able to STOP my ejaculation by clenching and holding my pc muscle for about 15 seconds. I felt absolutely no fatigue of the muscle or any other negative respond form my body. I don't feel it now neither so i decided to ask you experienced guys if I'm overtraining or if this routine should be normal.
Here is the routine I began with and continued (and eventually want to continue with)
Week 1
Exercise 1
Sets: 3 Quickly clench and release repeatedly for 10 seconds. Take a 10-second break between sets.
Exercise 2
Sets: 10 Clench and release repeatedly for 5 seconds. Take a 5-second break between sets.
Exercise 3
Sets: 3 Tighten and hold your PC muscle for 30 seconds. Take a 30 second break between sets.
Week 2 every day
Exercise 1
Sets 10 Clench and hold your PC muscle for 5 seconds. Take a 5-second break between sets
Exercise 2
Sets: 3 Quickly clench and release your PC muscle 10 times. Take a 10-second break between sets.
Exercise 3
Sets: 3 Clench and release your PC muscle alternatively in long and short bursts for counts of 10.
Exercise 4
Sets 1 Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.
Week 3 every day
Exercise 1
Sets 2 75 pc-flutters (1 quickly, 1 normal) - I've done usually 1 in the morning and one in the evening
pc flutter meaning clenching and releasing the muscle.
Exercise 2
Sets 25 twice a day (so that makes it 50/day) 15 seconds clench and hold. 15 seconds break. - also one in the morning and one in the evening
Week 4 every day
Exercise 1
Sets 2 150 pc flutters (1 quickly 1 normal) - one set mornings and 1 set in the evening
Exercise 2
Sets 2 Tighten and hold the pc muscle for 2 minutes. - same as above (1 morning/1 evening)
Week 5
Exercise 1
Sets 2 200 pc flutters (1 quick 1 normal) - as usual, 1 morning 1 evening
Exercise 2
Sets 15 twice a day (total of 30/day)30 seconds clench and hold, 30 sec break. And you guessed it, 1 set in the morning, 1 set in the evening
Week 6 - This is where I currently am, just started it.
Exercise 1
Sets 2 250 pc flutters - exactly, one quick/one normal in the morning and in the evening
Exercise 2
Sets 2 2 min and 30 sec pc clench and hold one in the morning and one in the evening.
Next week (week 7) it will be something like this:
Exercise 1
Sets 2 300 pc flutters same as above
Exercise 2
Sets 15 twice a day 30 sec pc clench and hold with 30 secs break btw sets
After that week 8 (and this is where I want to remain for a couple of months)
Exercise 1
Sets 2 350 pc flutter twice a day, same as above
Exercise 2
Sets 2 3 min pc clench and hold twice a day, same as above
Please feel free to say your opinion about this kegel routine.
I read on a lot of forums, sites, e-books and so on what a normal, everyday, regular kegel routine should be. So I started one (to be read lower on the page). As I began working my way up, i noticed that it simply wasn't enough (or so it seemed), so i added up a little bit. In 3 weeks after the start of the exercises I was able to STOP my ejaculation by clenching and holding my pc muscle for about 15 seconds. I felt absolutely no fatigue of the muscle or any other negative respond form my body. I don't feel it now neither so i decided to ask you experienced guys if I'm overtraining or if this routine should be normal.
Here is the routine I began with and continued (and eventually want to continue with)
Week 1
Exercise 1
Sets: 3 Quickly clench and release repeatedly for 10 seconds. Take a 10-second break between sets.
Exercise 2
Sets: 10 Clench and release repeatedly for 5 seconds. Take a 5-second break between sets.
Exercise 3
Sets: 3 Tighten and hold your PC muscle for 30 seconds. Take a 30 second break between sets.
Week 2 every day
Exercise 1
Sets 10 Clench and hold your PC muscle for 5 seconds. Take a 5-second break between sets
Exercise 2
Sets: 3 Quickly clench and release your PC muscle 10 times. Take a 10-second break between sets.
Exercise 3
Sets: 3 Clench and release your PC muscle alternatively in long and short bursts for counts of 10.
Exercise 4
Sets 1 Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.
Week 3 every day
Exercise 1
Sets 2 75 pc-flutters (1 quickly, 1 normal) - I've done usually 1 in the morning and one in the evening
pc flutter meaning clenching and releasing the muscle.
Exercise 2
Sets 25 twice a day (so that makes it 50/day) 15 seconds clench and hold. 15 seconds break. - also one in the morning and one in the evening
Week 4 every day
Exercise 1
Sets 2 150 pc flutters (1 quickly 1 normal) - one set mornings and 1 set in the evening
Exercise 2
Sets 2 Tighten and hold the pc muscle for 2 minutes. - same as above (1 morning/1 evening)
Week 5
Exercise 1
Sets 2 200 pc flutters (1 quick 1 normal) - as usual, 1 morning 1 evening
Exercise 2
Sets 15 twice a day (total of 30/day)30 seconds clench and hold, 30 sec break. And you guessed it, 1 set in the morning, 1 set in the evening
Week 6 - This is where I currently am, just started it.
Exercise 1
Sets 2 250 pc flutters - exactly, one quick/one normal in the morning and in the evening
Exercise 2
Sets 2 2 min and 30 sec pc clench and hold one in the morning and one in the evening.
Next week (week 7) it will be something like this:
Exercise 1
Sets 2 300 pc flutters same as above
Exercise 2
Sets 15 twice a day 30 sec pc clench and hold with 30 secs break btw sets
After that week 8 (and this is where I want to remain for a couple of months)
Exercise 1
Sets 2 350 pc flutter twice a day, same as above
Exercise 2
Sets 2 3 min pc clench and hold twice a day, same as above
Please feel free to say your opinion about this kegel routine.
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