Bowling pins are called “Kegel” in German.

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!



Can I ask a question? How much water should be in the hydropump during a procedure? My flask is almost full. What affects the amount of water? How many times a set do I need to press on the vacuum? The thing is that I got a full pump of water and began to vacuum. I felt like my penis filled with blood, and then it weakens. Do I need to increase the pressure again? Thanks.

Paul Already bought

The pump should be completely full of water. Yes, of course, you need to increase the pressure. It weakens because your penis expands. Compress the corrugation, and the pressure will increase.


Hello! I’ve been using a pump for seven months. I have hydromax-30. When I first started, my penis was 16 cm, according to the scale. Now it’s 17.5, but it gets to 18 sometimes. I noticed about 0.5 cm of growth every two weeks. For the last month, it has stopped growing. 1. Could it be possible that I’ve reached my limit? Or maybe I pressed the corrugation too hard? Does it matter if I press the pump 3 or 6 times? 2. Or maybe I simply need the larger size, like the 40th model?

Fred Already bought

Good day! We recommend that you add jelqing exercises to your training sessions. If there aren’t any traumas, swelling, and erecting is great during sex, then you’re doing everything correctly. Add the jelqing exercises, and you will see the additional changes. You shouldn’t change the pump yet. The decrease in growth is normal. The body’s resources are restricted, but we are sure that you haven’t used yours up yet. It’s normal to get used to the loads. Thanks for your message. Right us back when you have any questions.


Hello, after using the Bathmate, my skin expands a lot under the bridle. It’s swelling up a lot more than the penis itself. Is it normal? It seems so swollen!

Mike Already bought

Reduce the number of sets or vacuum pressure to avoid such swelling. If you’re overusing the pump, take a few days of rest and when you begin again, take shorter sessions.


Hi guys! Does anyone have two pump versions, the regular one, and the xtreme? Is there any difference between them? Also, my penis doesn’t want to grow much in length. I only added 2 cm, but my diameter has increased a lot. Condoms roll back tighter, plus the insert by the end of the session is a little tight. According to the manufacturer's recommendations, I must get the x7. Right now, with a maximum pressing, its 17.5 cm, but it’s a bit too tight. Is it time to get the x9?

Arthur Already bought

I want to share my experience, and maybe it will be useful for somebody. The essence of active growth is overcoming. If your penis is 17 cm today, you need to reach 17.2 in the bathtub and don’t leave the tub until you get that! Then you fixate this result for 1-2 weeks. Don’t exit your bathroom until you get that 17.2. Then you will start noticing that 17.2 is getting too easy. You’re reaching this number in a first set. Next time do it until you’re 17.3-17.4 cm. That is how we grow. Also, check your hormones. If your testosterone is low, you can start taking Omnadren or Sustanon. They are substitutes for testosterone. Next, check your pump. If you can afford it, get the Xtreme. If you can’t, do the following: pump with a Hydromax to the edge (this advice isn’t for the beginners), then while you’re in the bathtub, push your pelvis forward. Your penis will lengthen a bit, press on the Hydromax, and you will be able to let some more water out of it, fixating this penis length. Pull your pelvis backward (to a normal position), and you will feel true vacuum! )) You can tilt the pump and stretch the ligament. Tilt ahead of you. Pull the pump away from yourself. Anyway, it’s a fight for the extra millimeters. It’s training. You don’t just put on the pump, yawn, and you’re done. Yes, it will still grow if you’re in a passive mode, but mine grew for 2 cm, and then the growing stopped! I started coming up with ideas, and the ice started moving! Good luck to you all!

Alex Already bought

Alex, thank you for your advice! You’re a true professional!


How many times a week, and for how long should I use the pump?


Hello! Intensive training: 15 minutes a day, 3 sets at 5 minutes each, 5 days a week, during a 6 week period. The result may be up to 30% of volume and length as a whole. It depends on the individual specialties of the body. Maintaining training: 2-3 times a week with three sets at 5 minutes each. With regular training, you will get 2-3 cm of growth within a year. This result is permanent.


I decided to leave feedback about the hydropumps because I see that users aren’t very active at posting reviews. Maybe someone will reply with their experience and techniques in the use of hydropumps. So, I have two pumps: Hydromax 7 and Xtreme 9. In February, I purchased the Hydromax, and one week later, I knew that it was getting too small in diameter. I guess I underestimated my measurements. I like the result, so I decided to get a larger and more powerful pump. Now I only pump with the Xtreme 9. In a matter of six months, I have the following results: 1. I added 2.5 cm to my length right after I started using the pump. 2. If I stop using the pump for 2-3 days, I keep about 1.5 cm that was added. I am hoping that it will continue to grow as it does now. I understand that at some point, the growing process will slow down, but I sure don’t want to slow down. Theoretically, I saw some very big enlargements by pumps over the internet, so I am hoping that in a year or two, I will be getting the xtreme 11.

Omar Already bought

I purchased a pump to solve my manhood problems. I’m warning you - it’s going to be a long story. I have prostates for over 1.5 years now. I caught a cold once and started peeing a lot. My urination flow got weak, and the bladder wouldn’t get empty. I had to strain myself, but it still felt like I didn’t finish urinating. Plus, in about 3-4 months, I started experiencing slight pain during urination, and my erection got weaker. I am only 31 years old, you guys! I went to see the urologist twice. He didn’t find any viruses or infections. It’s just those darn consequences of a cold (by the way, take good care of yourself and train your body to cold temperatures). Pills, suppositories (Prostatilen, Polioksidoniy), and sessions with a magnet didn’t help. When I came in for the second time, the doctor prescribed the same thing, and I knew that it wasn’t going to help me. By the way, my doctor didn’t recommend a pump. I did some research over the internet and read that hydropump is the best device for treating male problems and other issues. Also, I learned that it increases the size and volume of the penis. I wouldn’t say I needed that, but why not? ) Anyway, I was researching for a long time, and then I found a post about a hydropump. It wasn’t an advertisement but an actual post, describing which hydropump is better. They said that Hydromax hydropump was the best. I found this website – they are the official suppliers. It took me a while to find them. Anyway, I don’t think it’s too expensive (there are many options on the website), plus this hydropump lasts for many years. It recovers my health, that’s all I have to say. RESULTS: It’s been 6 days since I started using it (I use it every day). I noticed the effect after the first session! It felt as if stagnation started to go away. I stopped running to the restroom so often, my urination flow became stronger, and I began to empty my bladder. And the pain is gone! The results are unreal! I mean, I’ve been suffering for 1.5 years, and I just started using the pump! I understand that results will get even better the more I use it! Plus, my penis will get more substantial, and my overall male health will improve! Anyway, thanks for reading till the end! I am so grateful to this company and especially Mary, who were so kind in providing detailed consultation I needed! You guys are fantastic!

David Already bought

Hello, David! Thank you so much for such a detailed review! We always rejoice when our product helps in solving people’s problems! We wish you excellent health and full recovery!

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