For translating to functional, impressive endurance in bed? I haven't done kegels in awhile and I just started up again at 15 seconds, which I find appalling. Would it be 40-50 seconds or more?
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What duration of kegel muscle contraction is considered good . . .
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Depends what you want to do, holding light reverse kegels work well in sex, holding a strong regular kegel in sex at PONR to do a DO works well, etc etc. If you're not ready to hold 40-50 second kegels then you may overwork yourself(which isn't too hard to do with the kegel muscles)
If you want a kegel routine there's a lot of different ways, search here or even google has many that has short holds and long holds to make your muscles stronger.
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