Hi Guys,

So 5 years ago first time I discovered kegels. Will not go too deep - Yes they help. Yes they help to different cases. Yes there are many cases when they DONT help. Yes you can and often over-dp them.

So routine was invented by risingmaster.com owner who is still a very active on his own site and literally responds to each comment, so you welcome to visit him.

So here is routine, there is nothing complicated (Good luck and you need to know that you will be holding your GF on your tool after you will be able to make it through few month IF YOU DONT HAVE more serious issues) :

 A) Practicing kegel exercises when flaccid

I recommend spending 2 to 3 weeks only practising kegel exercises when flaccid. You don’t need to try them during masturbation or sex until you’ve done some groundwork.

Note: a reader asked about the word ‘squeeze’ which I use in the routine. You don’t squeeze with your hand, but you squeeze/contract/tighten the muscle using mental control.

Week 1

Do this kegel routine every other day:

• Squeeze the BC muscle for 1 second and then release. Try to relax for a second when you release. Do this 10 times in a row.
• Rest for 30 seconds. During this, and every other rest, try to relax the BC muscle and your whole body.
• Do this first set 5 times. So you do 5 sets of 10 quick squeezes or pumps with 30 second rests.
• Squeeze and hold for 5 seconds.
• Rest for 15 seconds.
• Repeat that step 4 more times. So you do 5 sets of 5 second holds.
• Squeeze and hold for 10 seconds if you can.
• Rest for 30 seconds.
• Repeat that step twice more. So you do 3 sets of 10 second holds.

Week 2

Again, you can do this routine every other day:

• Do a kegel hold for 1 second, 15 times in a row.
• Rest for 20 seconds.
• Repeat those steps 4 more times.
• Squeeze the BC muscle for 5 seconds, followed by a 15 second rest. Then repeat 5 times.
• Squeeze and hold for 10 seconds. Rest for 30 seconds then repeat twice.
• Do quick 1 second kegels 30 times. Rest for 30 seconds and then repeat twice.
• Squeeze and try to hold the kegel for 30 seconds continuously. Rest and then try again twice more. If you can’t manage 30 seconds, just hold it for as long as you can comfortably.

Week 3

As before, you can do this routine every second day. In between each of these steps you can rest for 30 seconds.

• Perform a fast kegel squeeze, or pump, 20 times. Repeat this 3 times with a 30 second break between each set.
• Do a strong kegel squeeze for 5 seconds, 10 times in a row. Try to relax completely for 5 seconds between each 5 second squeeze.
• Squeeze for 10 seconds, 5 times in a row. Relax for 10 seconds in between each squeeze.
• Squeeze and hold for 20 seconds, followed by a 10 second rest. Repeat once.
• Squeeze and hold for 40 seconds, followed by a 20 second rest.
• Squeeze and hold for 60 seconds, then relax completely.

Week 4 onwards

After 2 or 3 weeks of kegeling every other day, you should have a clear idea of where you’re at. If you found a particular week too difficult, you can repeat it or go back to the week before.

If you made it through and are starting to feel some control, you can get creative and mix your kegel exercise routine up. Maybe one day copy the idea of the first week, then the second practice day use the format from the third week.

You can add length of time to sets, and you can increase the number to complete during the fast ones. It’s really up to you, and muscles generally respond better to variety.

B) Doing kegel exercises with an erection

After 2 to 3 weeks of practice when flaccid you can try to do kegels with an erection once or twice a week either instead of, or as well as, the normal practice. Your main kegel routine should still be done when flaccid, even once you’ve been doing it for a long time.

You can practice similar movements as you did before, but with an erection. It’s up to you how many you do exactly and it will partly depend on your ability to maintain an erection while kegeling.

You can do a couple of sets of 10 to 30 fast pumps, followed by a couple of longer holds of 30 seconds. Then try for a minute if you can.

The main use of the strong kegel hold is stopping yourself from ejaculating during sex. And in my experience, this usually only requires a strong hold of 10 to 20 seconds, maybe a little longer sometimes.

So there’s no need to train yourself to hold it for longer than a minute. If you can do a strong hold for a minute, then you’re probably way beyond what you’d ever actually need to do.