Kegel Question

[tahksis]

Would I get more workout of my smooth muscle by kegeling for longer kegels with lower reps or by doing quicker kegels with more reps?

Is there benefit to really really squeezign and doing harder kegels?

I pretty much just hold that muscle that makes me pee and I dont like strain or anything but I do it as hard as is comfortable. I started doing more reps of quick kegels, but i dont feel much from that. I have experimented with longer kegels and I feel more tingle from that when I release.

 

[Pirate]

I think you need to do both kegel holds (I do 30 second holds and 1 minute holds) and quick kegels (@ 2 to 5 seconds.) I squeeze the holds hard but vary the pressure I exert on the quick ones.
Also raises and reverse kegels.
The variety of kegels, I believe, helps to build control as well as strength.

 

[tahksis]

I think you need to do both kegel holds (I do 30 second holds and 1 minute holds) and quick kegels (@ 2 to 5 seconds.) I squeeze the holds hard but vary the pressure I exert on the quick ones.
Also raises and reverse kegels.
The variety of kegels, I believe, helps to build control as well as strength.

Cool. I will experiment with them. thx

 

[Trace]

I think you need to do both kegel holds (I do 30 second holds and 1 minute holds) and quick kegels (@ 2 to 5 seconds.) I squeeze the holds hard but vary the pressure I exert on the quick ones.
Also raises and reverse kegels.
The variety of kegels, I believe, helps to build control as well as strength.

Hi there,

I share the same opinion as Pirate regarding quick and long kegels. But more important is to "listen" to your body and hear out its needs. For example, I stopped doing quick kegels. I really didn't felt any improvements of my stamina compared to exercising long kegels. I do 30 seconds and 2 minutes holds (I alternate them weekly). No more, no less. In addition to these holds, I also do quick clenches and releases (actually this has nothing to do with your question, but I think it would be a good tip). You should see which fits best for you, that's the advice I give you... I think there is no such thing as a "ultimate universal kegel receipt".

Good luck with those kegels,
T.

 

[tahksis]

Hi there,

I share the same opinion as Pirate regarding quick and long kegels. But more important is to "listen" to your body and hear out its needs. For example, I stopped doing quick kegels. I really didn't felt any improvements of my stamina compared to exercising long kegels. I do 30 seconds and 2 minutes holds (I alternate them weekly). No more, no less. In addition to these holds, I also do quick clenches and releases (actually this has nothing to do with your question, but I think it would be a good tip). You should see which fits best for you, that's the advice I give you... I think there is no such thing as a "ultimate universal kegel receipt".

Good luck with those kegels,
T.

Thanks. Im still pretty new so i dont want to write off the quick kegels too soon, but the longer ones (15-30 seconds) definately seem to make me tingle a bit more, as if it was actually working the muscle. I will probably stick with both for now and decide if the quick ones need to be removed or not as I progress.

 

[tahksis]

Are kegels more effective sitting or standing or does it matter?

 

[NP97]

Doesn't matter. It's more effective if you're more comfortable doing them one way or another.

 

[rbi99]

There are as many ways as there are people here, but I prefer a predefined system that mimics lifting routines. When I lift I start off with less weight and more reps, and each set thereafter I increase the weight and reduce the reps (not very original). My kegel routine does just that. I start off with 30 one second reps more for a warm up than anything else, but maybe quick ones are beneficial in their own right. This routine is short and sweet, but I have exhausted pc muscle by the time I am done. If it isn't intense enough, add more sets. I do these maybe three or four days a week.

https://www.pegym.com/forums/beginners-forum/11513-6-1-2-minute-kegel-routine.html

 

[tahksis]

There are as many ways as there are people here, but I prefer a predefined system that mimics lifting routines. When I lift I start off with less weight and more reps, and each set thereafter I increase the weight and reduce the reps (not very original). My kegel routine does just that. I start off with 30 one second reps more for a warm up than anything else, but maybe quick ones are beneficial in their own right. This routine is short and sweet, but I have exhausted pc muscle by the time I am done. If it isn't intense enough, add more sets. I do these maybe three or four days a week.

https://www.pegym.com/forums/beginners-forum/11513-6-1-2-minute-kegel-routine.html

good advice. thanks.

 

[calixto]

Thanks rbi for the 6.5 routine, I am going to look into this, anyone else here do this one?

 

[tahksis]

damn, i just tried that 6.5 kegel routine. yeah i felt that one. Im gonna keep trying that out and the pirate version and see how they match up with me.

 

[Pirate]

damn, i just tried that 6.5 kegel routine. yeah i felt that one. Im gonna keep trying that out and the pirate version and see how they match up with me.

Cool. Please share your thoughts on the comparison.