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1. Locate the muscles by stopping the flow of urine several times while urinating. The muscles you sqeeze to accomplish this are the ones on which you will concentrate. If you do a correct Kegel while not urinating, you will notice your penis move slightly. Kegel’s done when you have an erection will cause your penis to move up and down.
2. Begin the exercise program by squeezing and relaxing the muscles 15 times, twice daily. Do not hold the contraction at this stage. (These are called ‘short Kegels’).
3. Gradually increase the number of Kegels until you can comfortably do 60 at a time twice daily.
4. Now practice ‘long Kegels’ by holding each contraction for a count of 3.
5. Combine the short and long Kegels in each daily exercise routine, doing a set of 60 of each, once or twice a day.
6. Continue with the Kegel exercises for at least several weeks. You may not notice results until a month or more has passed. By this time the exercises will probably have become automatic, requiring no particular effort.
2. Begin the exercise program by squeezing and relaxing the muscles 15 times, twice daily. Do not hold the contraction at this stage. (These are called ‘short Kegels’).
3. Gradually increase the number of Kegels until you can comfortably do 60 at a time twice daily.
4. Now practice ‘long Kegels’ by holding each contraction for a count of 3.
5. Combine the short and long Kegels in each daily exercise routine, doing a set of 60 of each, once or twice a day.
6. Continue with the Kegel exercises for at least several weeks. You may not notice results until a month or more has passed. By this time the exercises will probably have become automatic, requiring no particular effort.
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