Kegel exercises improve the bladder control and the sexual performance. Here is the best way to do kegels!
First things first, before you start to do the kegels, you should know which muscles you should exercise. The best way to do kegels and to locate them is while you are peeing. Place two fingers behind the testicles and stop in the middle of the urination. Then start to urinate again and you will feel the PC muscles contract.
The Simple Squeeze
By squeezing and releasing the PC muscles, you will strengthen the PC muscles. Start by squeezing one or two seconds and then release them. Do this at least 20 times a day.
The Super Kegel
For this exercise you should hold the muscles for 20 seconds and then release. Do the super kegel exercise once a day.
The Pull Up
Once you have mastered the super kegel exercises, it is time for the pull up. Imagine a string that is running through the center of the body and goes out to the top of the head. Then squeeze and hold the PC muscles and while you do this, picture that the string is being pulled up. Now is the time to suck the PC muscles as high as you can. Do this for several counts and releasing.
The Tent Pitcher
You can turn this exercise into foreplay. Once you are erect, hang a light cloth over your penis and move it up and down for five to ten times. This is your chance to show off in front of your partner.
The Mini Thrust
Once you have mastered the art of doing the kegel exercises during foreplay, it is time to do them during sex. While you are inside your partner, start contracting your PC muscles and then stop. While you are still, your partner should do the same with her PC muscles. This will give both of you a satisfying mini thrust. Enjoy!
However if you are looking for a more long-term kegel exercise routine, we have the perfect one for you.
Squeeze the PC muscles for a second, release them, and relax for less than a second. Do this ten times for about 10 to 15 seconds.
Relax your PC muscles and whole body for 30 seconds.
Do 5 sets of 10 squeezes and rest for 30 seconds.
Squeeze the PC muscles for 5 seconds and rest for 15 seconds. Repeat this 4 times.
Squeeze the PC muscles for 10 seconds and rest for 30 seconds. Repeat this 2 times.
You should do this kegel routine every other day.
Squeeze the PC muscles for 1 second, 15 times in a row and rest for 20 seconds. Repeat this 4 times.
Squeeze the PC muscles for 5 seconds and rest for 15 seconds. Repeat this 5 times.
Hold the PC muscles for 10 seconds and rest for 30 seconds. Repeat this 2 times.
Do 1 second kegels for 30 seconds and rest also 30 seconds. Repeat this 2 times.
Squeeze the PC muscles for 30 seconds and reset. Do this 2 more times. If you can’t hold the PC muscles for that long, just squeeze them as long as you can.
Again, you should do this kegel routine every other day.
Quickly squeeze the PC muscles 20 times and repeat this 3 times. Rest for 30 seconds between the sets.
Squeeze the PC muscles and hold them for 5 seconds. Do this 10 times. Relax between the sets for a couple of seconds.
Squeeze the PC muscles and hold them for 10 seconds. Do this 5 times. Relax between the sets for a couple of seconds.
Squeeze the PC muscles for 20 seconds, 2 times. Take a short break between the two sets.
Squeeze the PC muscles for 40 seconds.
Squeeze the PC muscles as long as you can.
Do this kegel routine every other day.
Fourth Week and Onwards
Now that you are a master at kegel exercises, you can get creative, combine different kegels, and make up your own routine. Feel free to experiment and set new goals each week.
Do this kegel exercises 3 times a week and enjoy the sexy benefits.
The Quick Hit
Do fast squeezes without a pause between.
Squeeze the PC muscles as hard as you can and hold it for 2 seconds. Relax. Take deep breaths, while you do this exercise.
The Endurance Test
First squeeze the PC muscles, then lift the pelvis and hold it for as much time as you can endure.
Do a bridge pose and add a kegel exercise. It will strengthen your glutes and pelvic floor. Both of them have important roles during sex.
Do the kegel exercise while you lift your knee up and rotate it outward. This exercise also strengthens the sex muscles and gives you a more intense orgasm.
The Exercise where you can Use a Vibrator
While you do your kegels, reward yourself with an orgasm. It’s super simple. Just do your kegel exercises and use a clitoral vibrator. You can thank us later.
Do the classic kegel exercise, but breathe out while you release the PC muscles.
The Helpful Tool
For this exercise, you’ll need 3 soft silicone toys in the shape of a ball. They should be in different sizes and they should have a string as well. Start with the biggest toy and work your way towards the smallest one. Use the string to pull them, while you do the tightening part of the kegel exercise.
Make a schedule and do 30 kegel exercises at a time. Also, do them several times a day as many times as you want.