Mechanism of reverse kegel

[Pegasus]

This workout could be too much for an unconditioned person . As one increases intensity you should reduce frequency, so as your work out gets harder rest days are advised.

[longerlastingnoob]

Thanks for the answer.

Would it be better to start of with 5 minutes a day or still 10 minutes but shorter reps?
What would be your advice?

You should focus on amount of reps, 10 mins may be too much so just set yourself a realistic rep range, say 20-40 focus on do them correctly while controlling breathing.
Medative rk's are a good way to perfect breathing and isolate the abs.

[jockinthebox]

I incorporate kegels into my JP90 routine. After warmup, I do stretches and hold the stretches doing 30 seconds of kegels while I hold each stretch. That way I'm getting an effective stretch while getting my kegels in as well. I usually do 2-3 sets of stretches before moving into my jelq routine. This seems to work best for me. You can increase or decrease your hold times according to your conditioning.

Hope this helps!

[longerlastingnoob]

Thanks!
What would be an ideal time for each rep? 5 seconds? Perhaps more?

5 sec holds would be fine once you're not straining. It takes 2 or 3 secs for rk to fully stretch.

[sameel]

Pegasus
How about deadlifts, hip lifts, push ups, and crunches? Please read here. I think it is all about exercising the abdominal muscles.
With girl on top, I started thrusting using hip lifts and it gave me good control during last 2 sex sessions.

While squats are well established pre e training onsite ,I have a strong interest in the effect of different styles .

[Pegasus]

Pegasus
How about deadlifts, hip lifts, push ups, and crunches? Please read here. I think it is all about exercising the abdominal muscles.
With girl on top, I started thrusting using hip lifts and it gave me good control during last 2 sex sessions.

The link did not work.
Many guys use kegel during ab work plank etc. Both deadlifts and squats elicit a kegel to brace the core during performance . However it is the low position in deep squats that produces a stretch rk type effect.

[sameel]

Just copied the contents from the link provided above.

Exercises for Better Sex

To "keep your sex life awesome," exercise physiologist Rich Weil suggests these top five "sexercises." Though they're geared toward men, they also work great for women who want a boost in their sex life.

Pushups. If you're going to pick just one exercise to do, this is the one to go for, Weil says, "for all the obvious reasons." If you can’t do basic training-quality pushups at first, start with wall presses (essentially pushups done against the wall), aiming for 3 sets of 12 to 15 repetitions. When you're ready, progress to knee pushups on the floor, making sure to keep your back straight (squeeze your butt and suck in your gut) while you slowly touch your nose to the ground. Once you're ready to kick it up a notch, progress to traditional hand-and-toe pushups.


Abdominals. Weil, director of the New York Obesity Research Center Weight Loss Program at St. Luke's Roosevelt Hospital Center, says your abs are a critical sex-boosting body area to work on. "After all," he says, "you have to use your abdominal muscles during sex." Weil suggests starting your ab workout with good old-fashioned crunches. Lie on your back, hands supporting your neck, knees bent, and your feet on the floor. Then bring your body up just enough to get your shoulders off the ground. Do 3 to 5 sets of 15 to 20 repetitions.
For additional ab oomph, Weil suggests men and women also do bridges. Lying on your back, knees bent, feet on the floor, lift your hips up and down for 3 sets of 15 reps. Men can also try pelvic tilts. Standing up or lying down, straighten your lower back and pull your belly button in until your lower back touches the wall or floor. Women can try Kegels. Contract your pelvic muscles -- the ones you'd use to stop the flow of urine; squeeze the muscles tight for 3 seconds, then relax for 3 seconds. Do 10 to 15 repetitions three times a day.


Deadlifts. This exercise will keep your back as strong as it can be, Weil says, and give your legs and torso a workout too. Deadlifts, in which you start in a neutral bent-over position and raise a weighted barbell or dumbbells from the ground, are easy to do -- and easy to do wrong. So technique is important to prevent injury. Get some pro tips online or at your gym to be sure you're getting the most out of doing deadlifts.

[Pegasus]

Just copied the contents from the link provided above.

Exercises for Better Sex

To "keep your sex life awesome," exercise physiologist Rich Weil suggests these top five "sexercises." Though they're geared toward men, they also work great for women who want a boost in their sex life.

Pushups. If you're going to pick just one exercise to do, this is the one to go for, Weil says, "for all the obvious reasons." If you can’t do basic training-quality pushups at first, start with wall presses (essentially pushups done against the wall), aiming for 3 sets of 12 to 15 repetitions. When you're ready, progress to knee pushups on the floor, making sure to keep your back straight (squeeze your butt and suck in your gut) while you slowly touch your nose to the ground. Once you're ready to kick it up a notch, progress to traditional hand-and-toe pushups.


Abdominals. Weil, director of the New York Obesity Research Center Weight Loss Program at St. Luke's Roosevelt Hospital Center, says your abs are a critical sex-boosting body area to work on. "After all," he says, "you have to use your abdominal muscles during sex." Weil suggests starting your ab workout with good old-fashioned crunches. Lie on your back, hands supporting your neck, knees bent, and your feet on the floor. Then bring your body up just enough to get your shoulders off the ground. Do 3 to 5 sets of 15 to 20 repetitions.
For additional ab oomph, Weil suggests men and women also do bridges. Lying on your back, knees bent, feet on the floor, lift your hips up and down for 3 sets of 15 reps. Men can also try pelvic tilts. Standing up or lying down, straighten your lower back and pull your belly button in until your lower back touches the wall or floor. Women can try Kegels. Contract your pelvic muscles -- the ones you'd use to stop the flow of urine; squeeze the muscles tight for 3 seconds, then relax for 3 seconds. Do 10 to 15 repetitions three times a day.


Deadlifts. This exercise will keep your back as strong as it can be, Weil says, and give your legs and torso a workout too. Deadlifts, in which you start in a neutral bent-over position and raise a weighted barbell or dumbbells from the ground, are easy to do -- and easy to do wrong. So technique is important to prevent injury. Get some pro tips online or at your gym to be sure you're getting the most out of doing deadlifts.

Meh.

[gettingb]

when i do deep squats the back of my pelvic floor tightens a lot. I don't feel a stretch there just my butt hole tightening. Does that suggest the back of my pelvic floor is still very tight?

[gettingb]

And should I be using my abs to help push my pelvic floor out, or not? without abs the push out is much weaker.