Kegel Workouts

This post is not about how beneficial Kegel exercises are; such posts and blogs are plentiful and are a good source of information.

This Summer, I did a lot of travelling (driving) and took advantage of the time on the road to exercise my floor muscles. I developed a simple Kegel exercise workout program that is doing wonders for my A and A-less sessions. These workouts are more challenging than regular Kegels and really helps build musculature, endurance and control of my key floor muscles. I found these workouts ideal to perform while driving long distances or in a plane ride but can be done anywhere at anytime.

Breathing for these workouts consist of slow and deep belly inhale while partially restricting the air intake through the back of your nose canals; the way you would when mimicking snoring. The breath is then held at full lungs for just a few seconds followed by a slowed exhale until your lungs are totally deflated.

Basically, the principle of the workout is to hold your contraction while taking multiple breaths. With each breath, you squeeze the contraction a little more and hold until you are at full contraction force. Here is how I do it:

Set #1, Sphincter muscle:

I start with the sphincter as it is the largest floor muscle.
- take a deep breath (as described above) and on the exhale, contract your sphincter at 10% (or so) and HOLD your contraction
- breathe in deep and again on the exhale, increase your contraction force from 10% to approx 30% (or so) and continue to HOLD
- repeat the process to approx 50% on the third exhale, (continue to hold contraction)
- 65% (or so) on the fourth, (continue to hold)
- 80% (or so) on the fifth and (continue to hold)
- 100% (as hard as you can) on the sixth exhale while continuing to HOLD

While at 100% AND HOLDING your full sphincter contraction, take three full breaths (as described above). While taking these three breaths try to concentrate on releasing tension on your PC muscle and any other muscle tensed up
At this point, you will feel twitching and some sign of fatigue but these are enjoyable feelings.

Finally, release very slowly as you inhale; you will feel tingling all over the area.

Important: with the sphincter now relaxing, take two or three REGULAR breaths; this will set you up for the next set.

Set #2, the PC muscle

Repeat the same process as in set #1.

You may chose to do the set in four steps rather than six but I chose to keep it a six. This helps teach better control over the muscle.
As you do these contract and hold exercises, you will feel more twitches and tingles in the area; pleasurable feelings
When you reach the 100% contraction of your PC muscle point and taking the three deep breaths don't forget to concentrate on releasing tension on your sphincter and other floor muscles. Feeling the tension release will be far more apparent than in set #1.

Important: at the end of the set, (with the PC now relaxing) don't forget to take two or three REGULAR breaths; this will set you up for set #3.

Set #3, the cremaster muscle (the one that pulls your balls up)

Repeat the same exercise as described in set #1 and 2. This is a smaller muscle and the workout for this set consist of 4 steps rather than 6.

By this time, everything is dancing down in the area. My PC muscle is sending pulses and my sphincter is twitching.

If you noticed, I did not mention how many times I perform each sets. This is because I do not count them; I find it easier to go by time. While doing regular Kegels, we usually count them until we reach a set goal; it's easy to lose count with the slightest distraction.

If you wish to try this concept, I suggest you start with 10 or 15 minutes sets and progress from there. I'm currently at 30 minutes for each set and found it to be a good workout. I do these workouts twice in the day when it is convenient to do so.

I hope you find this post interesting if not valuable. Your feedback will always be welcomed.

I'm looking forward to my next trip. Life is wonderful.

GGringo