do kegels every day

Did it twice today, instead of 3 times. Need a reminder, will set it up in Outlook, may as well take advantage of the technology.

So I managed to do 60 today. Yay for me. 10 counts seems long so I guess it’s a good thing I’ve started doing them. Now the important thing is to not give up on this and I will surely reap the benefits. Don’t care if it takes 6 months or whatever. It doesn’t take a lot of time and the reward is nice.

Do the basic version for 7 days
3×20
1. Morning shower
2. 10 AM
4. 4 PM

from http://www.sexinfo101.com/is_kegel_2.shtml

Exercise Techniques:
The Basic Exercise
1) Contract the PC muscle
2) Hold for a 10 count
3) Relax the PC muscle
Repeat (as many times as you see fit, try to do at least 10 sets)
Repeat several times each day, every day

Variation 1
1) Contract the PC muscle over 5 count from relaxed to as tight as possible
2) Relax the PC muscle for 1 count

Variation 2
1) Contract the PC muscle over 5 count from relaxed to as tight as possible
2) Relax the PC muscle for 1 count
3) Contract the PC muscle fast and tight for 1 count
4) Relax for 1 count
5) Contract the PC muscle fast and tight for 1 count
6) Relax for 1 count
7) Contract the PC muscle fast and tight for 1 count
8) Relax for a 10 count

Variation 3
1) Tighten the PC slightly for 5 count
2) Tighten the PC slightly more for 5 count
3) Tighten the PC completely for 5 count
4) Relax the PC slightly for 5 count
5) Relax the PC slightly more for 5 count
6) Relax the PC completely for 5 count

Proper Exercising:
As with any form of exercise, you should make sure you are doing them properly and isolating the correct muscles to achieve the quickest and best results. While performing Kegel exercises, you should not be flexing your upper leg muscles, buttocks, or abdominal muscles. The only muscle you want to be contracting is your PC muscle. If you feel your anus tensing while exercising, do not worry, it may be difficult at first to tighten the PC muscle and anus separately. After some time, you should be able to contract the PC muscle by itself. If you get headaches while exercising, this may be a sign that you are tensing your chest muscles or perhaps holding your breath – make sure to breathe deeply and slowly. If you find the exercises tiring or if you get back pain or stomach pain after you exercise, then you are probably, a) trying too hard, and b) using stomach muscles. If you do feel any pains, make an appointment with your physician to look into the matter. Pains usually imply that the techniques aren’t being performed properly; a qualified doctor will be able to correct you, or at the very least find out if there is anything wrong.