Find the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
- Sit or lie down with your legs relaxed. Breathe normally.
- Squeeze as if stopping your urine stream and holding back gas at the same time. You should feel the base of the penis draw in slightly and the testicles lift.
- Hold for 2 seconds at low effort, about 30 to 40 percent. Release completely and rest 5 seconds.
- Put one hand on your belly and one on a glute. If they harden, the wrong muscles are helping.
Common mistakes
- Holding your breath.
- Squeezing glutes, abs or thighs.
- Pushing down instead of lifting up.
When to use it
Use it in week one and as a warm-up. Do not practice by actually stopping your urine: that is for identifying the muscle once, not an exercise.
Keep going
Long hold
This is the classic Kegel: squeeze and hold. It trains the slow-twitch fibers that give you endurance.
OpenQuick flicks
Squeeze hard and let go right away. This trains the fast-twitch fibers that react when you cough, sneeze or need to hold back.
OpenReverse Kegel
The opposite of squeezing: lengthening and releasing the pelvic floor with your breath. It is the key when there is tension, and the cooldown of every strength session.
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