Beginner Kegel Routine

[Reapso Senior Member Find all posts View Profile Close Reapso]

I have read a lot about kegels and RKs. I would like a simple routine to follow as this makes it easier for me to incorporate it into my other exercises.

So far I have been doing 25 x 5 sec Front Kegels and Front RKs 3 sets a day. Is this a good beginner routine to follow to strengthen those muscles? Is this too much for beginner?

I have just learned to isolate the Front RKs, which I must do while standing or walking. The back kegels are still difficult for me to isolate. Can I still build strength on balance with the front kegels as a beginner?

[Reapso Senior Member Find all posts View Profile Close Reapso]

Any input on this? Would this be overtraining? Any other routine I should follow?

[ACPreE Senior Member Find all posts View Profile Close ACPreE]

Not sure what your routine or what your condition is. For me I did no kegels at all because i didn't need to. My RK routine was a bit less structured as I never counted i just did them as i could whenever i remembered to do them. Did them walking, did them driving and did them at home while Hindi squatting or whenever.

It really depends, that's probably why nobody has replied yet.

To get ahold of your PreE it is a mixture of a lot of things but RKs and learning to Relax and keep your PF relaxed is a very important part. I'm on the other side of the mountain now and can say, once you have retrained your PF, you will know. During sex you wont need to focus so much on not cumming but more so on just staying relaxed. When your PF doesn't automatically tense up upon pleasure, you wont have to worry so much about it as long as you maintain your PF conditioning.

The other day my gf and I went at it for a good long while 4 - 5 different positions and I didn't have a worry in the world. My PF stayed relaxed, I stayed relaxed and when my gf was finishing, I, let me repeat, I kegeled to add the tension to my PF that allowed me to finish.

Don't think its a matter of how many reps you can do but more so, stretching the PF, incorporate RKs in different parts of your routine and learning to release tension in your PF.

Iv used a sort visual representation to describe this tension release before as a Dial. Imagine your PF is a dial from 1-10. 1 being a hard RK and 10 being a hard kegel. 5 is the knifes edge between forward or backward, tension or relaxation. Through my recovery i noticed i always held a 6-6.5 in my PF all day every day. Now I hold about a 4 all day long. Its like as if you are starting to relax to pee but not the the point you pee. Just the relax part. You dont use your abs or anything. Just a release of tension. On my thread iv mentioned this as holding a 10% rk but i like the Dial visualization.

I know this is kind of an indirect way of not answering your question but for me, putting a number count to the Kegel or RK routine wasn't necessary from my experience but you may need a set routine and there are Kegel apps that will build you up and i'm sure you can do the same routine as a RK routine as well.

Hope this has been of some help.

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Not sure what your routine or what your condition is. For me I did no kegels at all because i didn't need to. My RK routine was a bit less structured as I never counted i just did them as i could whenever i remembered to do them. Did them walking, did them driving and did them at home while Hindi squatting or whenever.

It really depends, that's probably why nobody has replied yet.

To get ahold of your PreE it is a mixture of a lot of things but RKs and learning to Relax and keep your PF relaxed is a very important part. I'm on the other side of the mountain now and can say, once you have retrained your PF, you will know. During sex you wont need to focus so much on not cumming but more so on just staying relaxed. When your PF doesn't automatically tense up upon pleasure, you wont have to worry so much about it as long as you maintain your PF conditioning.

The other day my gf and I went at it for a good long while 4 - 5 different positions and I didn't have a worry in the world. My PF stayed relaxed, I stayed relaxed and when my gf was finishing, I, let me repeat, I kegeled to add the tension to my PF that allowed me to finish.

Don't think its a matter of how many reps you can do but more so, stretching the PF, incorporate RKs in different parts of your routine and learning to release tension in your PF.

Iv used a sort visual representation to describe this tension release before as a Dial. Imagine your PF is a dial from 1-10. 1 being a hard RK and 10 being a hard kegel. 5 is the knifes edge between forward or backward, tension or relaxation. Through my recovery i noticed i always held a 6-6.5 in my PF all day every day. Now I hold about a 4 all day long. Its like as if you are starting to relax to pee but not the the point you pee. Just the relax part. You dont use your abs or anything. Just a release of tension. On my thread iv mentioned this as holding a 10% rk but i like the Dial visualization.

I know this is kind of an indirect way of not answering your question but for me, putting a number count to the Kegel or RK routine wasn't necessary from my experience but you may need a set routine and there are Kegel apps that will build you up and i'm sure you can do the same routine as a RK routine as well.

Hope this has been of some help.

That's some valuable insight, right there!