1) 50-100 -- 2 second kegels, 1 second relax
2) 25-50 -- 5 second kegels, 2 seconds relax
3) 10-25 -- 15 second kegels, 5 seconds relax
4) 1-10 -- 60 second kegels, 60 seconds relax
This is not my idea but remembered it being listed by someone long ago hear. The reason why I find it so effective is you build yourself up to the longer kegels. Start slow and add one or more each day till you reach the high target numbers. As a tip, for efficiency I like to do them while I'm warming up and warming down for PE exercises. Good luck
2) 25-50 -- 5 second kegels, 2 seconds relax
3) 10-25 -- 15 second kegels, 5 seconds relax
4) 1-10 -- 60 second kegels, 60 seconds relax
This is not my idea but remembered it being listed by someone long ago hear. The reason why I find it so effective is you build yourself up to the longer kegels. Start slow and add one or more each day till you reach the high target numbers. As a tip, for efficiency I like to do them while I'm warming up and warming down for PE exercises. Good luck