Tips for good kegel routine?

Originally Posted by MrB8

Minuteman's Kegel Master List

Yoga Poses for Pelvic Floor Stretching - relax your muscles

Reverse Kegel For Newbie

Flat Foot Deep Squats

Up to three times a day, flex and relax this muscle group twenty-five times. Make sure that you have isolated the muscle and that you are not tightening your abdomen, buttocks, or facial muscles during the exercise. Keep every other muscle in your body as relaxed as you can, and remember to breathe evenly as you squeeze and relax.

It may take you a while to work up to twenty-five repetitions. You may want to start with only five or ten repetitions and then gradually work your way up. Don’t do more than twenty-five repetitions at a time, or your PC muscle may get sore.

After you have done the basic PC muscle exercises for three or four weeks. In addition to twenty-five quick repetitions, add ten slow repetitions. Try to gradually tense the muscle for a count of five, hold it for a count of five, and then push it back out for a count of five. The first time you try this exercise you may only be able to do it once or twice. Eventually, you can work up to ten repetitions. Then try a version of the exercise where you tighten the PC muscle for a count of ten, hold it for a count of ten, and release it for a count of ten. It may take you days or weeks to accomplish this. How much time it takes doesn’t matter; the improved muscle tone does.