This article is about technique. If you want to know about the benefits of kegels and why doing only kegels isn’t enough (or even dangerous), check out this article.
Doing kegels is simple. In fact, you might have already done them without knowing it.
Remember the last time you had to pee like mad but you stopped yourself from doing so? Yeah, that’s it.
So, here goes.
How To Kegel
Next time you take a leak, start peeing, then stop mid-pee. Continue. Stop. Continue. Stop.
The muscles you tense and relax when doing this are the PC muscles, the one you want to squeeze during a kegel.
That’s it?
That’s it. You’ve done a kegel. Simple, isn’t it?
Now, all you do to make your PC muscles stronger is squeeze more often. After a while, you’ll feel your pelvic floor fatigue, just like your muscles do during push-ups.
That’s a good sign, because it means your body will overcompensate and strengthen the PC muscle.
Don’t worry or feel down on yourself if it fatigues quickly and you find you have weak pelvic floor muscles. You should congratulate yourself for working on it! The pelvic floor muscles are commonly underdeveloped, because most people either don’t know they can be strengthen, how they should go about it, or sheer neglect. You are taking the first step in becoming better: Don’t take that lightly.
Now, squeezing your pelvic floor muscles is all well and good, but you also need to balance that out. It’s the same as going to the gym. All chest and no back will leave you looking wonky like Frankenstein’s monster. Worse, it decreases performance while increasing risk of injury. Don’t neglect the “back” of your pelvic floor muscles.
Enter Reverse Kegels
Now, the reverse kegel is literally the opposite of the normal kegel. Instead of tightening your pelvic floor, you sorta “open it up,” so to speak.
The best way to experience it is, again, to practice it while taking a leak, except this time, instead of stopping, you want to make the stream go faster. Push out the urine actively. Then relax. Then push it out again faster.
Alternate between the two until you get a feel for it.
Protip: You might want to touch the area just below your scrotum and feel how tensing or relaxing the pelvic floor muscles feels while your peeing. Once you can reliably do it mid-pee, recreate the feeling when you’re not in the bathroom.
Just don’t push so hard you start actually peeing or get a prolapse.
That’s it?
That’s it! Now you can do kegels and reverse kegels.
There’s also another thing you can add into the mix if your pelvic floor is already pretty tight, and that is goblet squats (the video is a bit kooky, but the information is solid).
Apart from the fact that being able to squat deep is important for overall mobility and health, going deep into the squat stretches the muscles of the pelvic floor, according to Pavel Tsatsouline in “Hardstyle Abs” and this article. (Oh yeah, you might want to improve your glute strength, too).
We’ve covered how to do kegels and reverse kegels by now, and why you would consider doing deep squats for pelvic floor health. Now, how to actually incorporate them into a program?
Have no fear, I’ve got you covered.
When You Should Start Kegels
If you’ve read my routine compilation, you know I suggest not adding a dedicated kegel routine unless:
- You’ve already established your penis enlargement routine as a habit
- You want to focus on erection quality over getting a bigger dick for now
In case you are doing a PE routine, but haven’t firmly established the habit, I advice you to do kegels throughout the day, but not excessively, and to always do equal amounts of kegels and reverse kegels.
Crucial. Don’t forget to balance it out. You can either alternate one kegel with one reverse kegel, or do all normal kegels first, then do all reverse kegels. I do both, depending on how I feel and the way the wind blows, i.e. randomly.
Sample Routine
Here is a dedicated kegel routine with progression. The boner test applies here too: If you can’t get a good erection, take the day off. Listen to your body.
Week 1:
Five times a week
10 quick squeezes, followed by 10 reverse kegels
Do it 10 times for a total of 100 repetitions each
Week 2:
Five times a week
9 quick squeezes, hold for a count of five on the tenth rep
Repeat with reverse kegels
Do it 10 times for a total of 100 repetitions each
Week 3:
Five times a week
9 quick squeezes, hold for a count of ten on the tenth rep
Repeat with reverse kegels
Do it 10 times for a total of 100 repetitions each
Week 4:
Five times a week
4 quick squeezes, hold for a count of five on the fifth rep, another 4 quick squeezes, hold for a count of ten on the tenth rep
Repeat for reverse kegels
Do it 10 times for a total of 100 repetitions
And so on and so forth.
After a while, you can squeeze your PC muscle for 30 seconds on the 50th rep and 1 minute on your 100th rep, to finish it off.
You can also incorporate what I call “slow-squeeze reps,” where you slowly squeeze to a maximum contraction for a count of five (or whatever you choose), then hold at maximum tension for five seconds, then slowly release for the same amount of time. That way, one rep will take you fifteen seconds (5 second squeeze, 5 second hold, 5 second relaxation).
For now, don’t make things too complicated, though.
Just start squeezing and anti-squeezing (do kegels and reverse kegels), and you’ll see improvement in your erection quality and frequency.
Doing Kegels With An Erection
After you have built up some general pelvic floor strength, you can start doing kegels with an erection.
Don’t worry that you’ll lose your boner after a few minutes, just jerk off a little and your boner will return. These are harder, because you have to support more of your penis and therefore need more strength.
You can just start at the beginning of my sample routine all over again. If you’re feeling extra adventurous, you can put a towel across your penis as a kind of “barbell,” so you get additional resistance. You can even make it wet for even more resistance!
There is no limit to the imagination and the strength of your pelvic floor muscles.
P.S. Kegels lay the groundwork for edging. The stronger your pelvic floor, the easier it will be to control sexual arousal. And there’s nothing better to practice edging with than the Fleshlight Stamina Training Unit. Check out my review to learn more!