Kegel Routine

[spuerman180]

Can someone post a kegel routine involving reverse kegel also I'm now only focussing on kegels because it's hard doing pe when you live with other people.

 

[DLD]

100 quick Kegel squeezes

50 of the following:
Squeeze your PC muscle as hard as you can, hold for 5 seconds then slowly release for 2 seconds. When you have finished the 50 your PC muscle will be screaming. This is a good sign. Now to finish the exercise start squeezing and hold for 1 minute, if you get tired squeeze harder until the minute is complete.