Beginner to Intermediate Kegel Routine

Originally Posted by jadzeno69

I've been doing this Kegel routine which so far I've found to be a very effective method. It is possible to overwork the muscle, especially at first, so this should probably only be done after you have a solid understanding of the muscle and have toned it with enough quick-clench sessions. I've known about and been doing kegels since I was about 14. I discovered the muscle way before that though, just never knew it would have so much significance other than controlling pee. When I started doing them as an exercise I probably did way too many, but it didn't seem to have any long term effect. I've gone through other routines but I think this one is the best, and I think will be especially effective to those who have trouble with longer squeezes.



Start out with about 200 quick clenches to warm up. I've found that it helps to become slightly aroused. Don't get an erection, just that little shot of adrenaline to get some blood flowing down south. Usually I can feel the muscle better with that.

The next parts entail holding each clench one second longer than the previous. For example, hold the first clench for 1 second, hold the second clench for 2, hold the third for 3 seconds, etc. Go all the way up to 10 seconds for the first set.

Do 25-50 quick clenches, then take a short break, about one minute.

Now do the same thing as before, only this time start at 6 seconds, the next clench hold 7 seconds, the next clench hold 8, etc. This time go up to 15 seconds.

Do 25-50 quick clenches, then take another short break.

Finally do the same thing, only start at 11 seconds, next clench hold 12 seconds, next clench hold 13 seconds, etc. This time go all the way up to 20 seconds.

Do 25-50 quick clenches, then take another break.

If you're up for it, finish off with some 25-30 second (or longer if you want/can) clenches.

This doesn't take me more than about 15 minutes to do, usually sitting in class listening to a lecture.


Logic tells me that this method would help people that are having difficulty with longer squeezes. Even if you can't go past 5 seconds, use the one second increment method to work it up. Maybe eventually you will get to 6 seconds. Keep working maybe to 7. That is progress. I think this routine can be added fairly early on, but if you've never done a kegel workout before, it would be wise to have a few weeks to a month of about 100-200 quick clench sessions, then when you feel able, move onto longer squeezes. Good luck.