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The Kegel (Big O) Muscle WorkoutPart of the The Kegel (Big O) Muscle Workout program. This workout has never been performed. |
Description
The goal of Kegels are to strengthen and fortify the pubococcygeus (PC) muscles of the pelvic floor. Why do you want to strengthen your pubococcygeus muscles you ask? Because doing so will make your orgasms even more mind-blowing than they are now. Refer to the Wiki page for specific 'Benefits for Women' and 'Benefits for Men' at http://en.wikipedia.org/wiki/Kegel_exercise .
Exercise Routine
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Hold and Release - KegelsContract the muscle slowly and hold for 5 seconds, release slowly. Work your way to at least 25 reps two times a day. Routine:Set 1: 25 reps Set 2: 25 reps |
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Elevator - KegelsSlowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day. Routine:Set 1: 10 reps Set 2: 10 reps |
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Flutter - KegelsExactly as the name suggests, you want to rapidly contract and relax your PC muscle. This is a good exercise for endurance and control, as opposed to outright strength. When first starting out, you ... Routine:Not available |
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Flex and Hold - KegelsBy flexing and holding your PC muscle, you'll be making it stronger. Try to keep it flexed for ten seconds....full-force flexed, not just partly contracted. Once you lose control of your PC muscle (... Routine:Not available |
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Flex, Hold, Release, Repeat - KegelsFlex and hold PC muscle for 2-5 seconds, and release it for 2-3 seconds. Try to do the Flex, Hold, and Release Kegel for as long as possible. You only have to do this one once a day, so give it yo... Routine:Not available |
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The Basic KegelA good way to identify the pelvic muscles in men and women is to stop the flow of urine midstream. This is accomplished by contracting the pelvic floor muscles. Restarting the flow of urine is accompl... Routine:Not available |
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Quick Pumps - KegelsDo 15 reps of quick pumps. Start at 15 and work your way up to 100 reps. Routine:Set 1: 15 x 0 lb Set 2: 15 x 0 lb |
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Chaotic PC Flexing - KegelsFind something that has a rhythm. It could be music (probably the best option - listen to a bunch of songs that have different rhythms), or in your car driving by certain determined obstacles (like d... Routine:Not available |
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Variable Minute HoldsFirst, pick an integer number of minutes. Then, perform very tight kegel holds for this number of minutes. Rest 1 minute. This is one rep. Repeat for as many reps as you'd like. Routine:Not available |
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15 second moderate squeezeClamp your PC muscle down for 15 seconds at a time. Start at 10 reps of these and slowly work your way up to 25 reps in a session. Routine:Not available |
