Like getting other parts of your body in shape, you must also have an exercise routine with your PC muscle. Kegel benefits only last while you keep up your exercise program – once you stop you’ll start to see the results diminish. Try to do this routine every day.
Kegel routine for men
Set 1: Warm up!
Contract for 3 seconds, relax for 3 seconds. Repeat 4 times.
Rest for 10 seconds until set 2.
Set 2: Burst mode!
Contract for 1 second, relax for 1 seconds. Repeat 10 times.
Rest for 10 seconds until set 3.
Set 3: Endurance!
Contract for 8 seconds, relax for 4 seconds. Repeat 4 times.
That whole thing took 112 seconds – under 2 minutes! Try to do these every day. Since they take such a short time you’ll be able to fit it in, you just need to be reminded. Come up with a way to remind you to do them, such as every time you go to the bathroom ask if you’ve done your kegels yet.
If you’re having a hard time remembering these, I recommend Kegel Camp by Sex with Emily. It’s a smart phone app that walks you through the steps and reminds you to do your kegels. There’s also an android app I’m aware of called “Daily Workout – Kegel Muscle.” Check them out!
What if I can’t do it?
Don’t worry if you can’t hold your PC muscle for more than a second at first – it will take time to strengthen! Just do the best you can, and then day after day you’ll notice your ability increasing.
If you can’t do it every day, just aim for 5 days a week. Doing it less than that will not provide you any benefit.
What if it’s too easy?
Well now you’re showing off! Awesome – if you’re able to complete the routine above with no sweat then congratulations. Some people like to increase reps or hold times, although you may experience diminishing returns. I’d recommend just sticking to the routine above – if its easy then you won’t hate doing them!
Good luck, let me know how you feel after a few weeks of kegeling!