Minuteman's Kegel Master List

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Hi,

thanks for replying MM.
OK, I'll then start with:
50x1-2s K cenches
50x1-2s RK stretches
15x5s tri-step K holds
15x5s tri-step RK holds
10x from-K-to-RK
10x from-RK-to-K

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?

Regards.

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

Hi,

thanks for replying MM.
OK, I'll then start with:
50x1-2s K cenches
50x1-2s RK stretches
15x5s tri-step K holds
15x5s tri-step RK holds
10x from-K-to-RK
10x from-RK-to-K

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?

Regards.

It might be just a muscle settling in, but it might be a involuntatry kegel that puts your pelvic floor back into a tensed state. I am not sure. Experiment with trying no to do a kegel after a reverse kegel and see what happens.

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

A friend sent me an interesting abs exercise (youtube video), what got my attention is that in this exercise you engage the pelvic floor muscle by preforming a kegel and root lock hold at the same time.

So it is done like this:

- First put your hands on a low chair or any object that is about your knees hight.
- Inhale with your lower belly (you might add reverse kegel and reverse root lock here just be careful not to do it to forcibly )
- Then exhale as much as you can and then hold, while holding also preform a kegel hold and root lock hold for 10 seconds.

I didn't try much of this exercise since I don't have the time right now, and I won't put it in the master list yet even though it seems as a good candidate. So if there are people that are willing to try this out long term and see the effects (on both the pevlic floor muscles and abs) it would be helpful.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

In ewgaed to this question.

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?
Quite often when stretching a spasmed muscle eg hamstrings it will kick up as the stretch is released. This takes the form of spasms.

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

In ewgaed to this question.

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?
Quite often when stretching a spasmed muscle eg hamstrings it will kick up as the stretch is released. This takes the form of spasms.

I noticed this too, it is more of a habit of that body has to return into a neutral state if you actually focus on it you can stop it from happening but if the movement itself isn't to strong then there is no need to do anything about it. However if after doing a stretch/relax you do more than one kegel movement or spasm it might be a slight inbalance of the muscles.

So it is more of a spasm then a involuntary kegel I think.

[Austin Powers Member Find all posts View Profile Close Austin Powers]

Hey I haven't read this yet but I was wondering if I should even bother reading this since you posted a link to the updated version, should I read both or what?

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

Hey I haven't read this yet but I was wondering if I should even bother reading this since you posted a link to the updated version, should I read both or what?

This is an updated version of the kegel master list posted here.

This (as in the text posted in this topic) is an updated version of the kegel master list posted here (refering to the old version). In other words, this is the updated version.

[vegeta_star Junior Member Find all posts View Profile Close vegeta_star]

2.Reverse kegel movement

Reverse kegel is movement which is meant to relax the muscles of the pelvic floor and make them more flexible. It is done by relaxing, expanding or inflating the lower belly/abs, and the area between the testicles and anus. While performing this movement anus muscles should move as little as possible or (at the lather stages) not at all.

How to perform:
While urinating you should try and speed up the flow of the urine, that is the reverse kegel movement. Do note that the reverse kegel exercises itself should not be performed while urinating, this is just to identify the muscles that need to move.

I wonder that is speed up or speed down. Cause I just felt from own it's speed down are you can help me out please !

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

I wonder that is speed up or speed down. Cause I just felt from own it's speed down are you can help me out please !

For me the urine flow increases speed when I do a reverse kegel while urinating. I don't know if I can describe it better than I already did in this topic, anyway the urine is only one of the indicators, see if you can inflate the lower belly abs, the area between testicles and anus (taint) and work your way from that point.

[vegeta_star Junior Member Find all posts View Profile Close vegeta_star]

thank u for that point I'll try

[sard Junior Member Find all posts View Profile Close sard]

Great info!

clears up a lot of confusion!

[vegeta_star Junior Member Find all posts View Profile Close vegeta_star]

@Minuteman : Can you help me a question.
When I do a regular kegel (K1) I ability to do not move my low belly and breathing subconsciously but when I try kegel hold (k6) it seem I must be clenching my low belly a little bit along when i clenching a kegel slowly (and I want to ask you that you do slowly or faster) to archive a kelgel hold, and it kind of hard to breathing and still hold same intensity.
There are anything I can do to cure it ? I was try to tired my belly but mine kind of strong (cause i love gym) and it seem hard to getting tire and although it was I see it kind of not help.
Hope a light from u !

[vegeta_star Junior Member Find all posts View Profile Close vegeta_star]

For me the urine flow increases speed when I do a reverse kegel while urinating. I don't know if I can describe it better than I already did in this topic, anyway the urine is only one of the indicators, see if you can inflate the lower belly abs, the area between testicles and anus (taint) and work your way from that point.

Please help with above deal @!

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

@Minuteman : Can you help me a question.
When I do a regular kegel (K1) I ability to do not move my low belly and breathing subconsciously but when I try kegel hold (k6) it seem I must be clenching my low belly a little bit along when i clenching a kegel slowly (and I want to ask you that you do slowly or faster) to archive a kelgel hold, and it kind of hard to breathing and still hold same intensity.
There are anything I can do to cure it ? I was try to tired my belly but mine kind of strong (cause i love gym) and it seem hard to getting tire and although it was I see it kind of not help.
Hope a light from u !

As noted in [K6] in time you will be able to clench and hold without engaging your abs and being able to breathe. So just keep doing 10 second kegel holds and try to breath in at least once per exercise near the end of the hold.

The other thing you can do is increase the strength of your kegel hold whenever you breathe in and then slightly decrease the strength when you breath out.

[vegeta_star Junior Member Find all posts View Profile Close vegeta_star]

thank for you help ! I will try it and I think the main reason is my muscle not strong enough.