The Kegel (Big O) Muscle Workout

Workout Programs → The Kegel (Big O) Muscle Workout

The The Kegel (Big O) Muscle Workout program is one of many Gyminee workout programs. Sign up for a FREE Gyminee account and start tracking your progress towards this workout, or find another one that you like.

Summary

1 Workout / 9 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

Workout Program Description

The goals of Kegels are to strengthen and fortify the pubococcygeus (PC) muscles of the pelvic floor. Why do you want to strengthen your pubococcygeus muscles you ask? Because doing so will maintain and grow your sexual health (along with other unmentionable benefits). Refer to the Wiki page for specific 'Benefits for Women' and 'Benefits for Men' at http://en.wikipedia.org/wiki/Kegel_exercise .

Workouts

Description

The goal of Kegels are to strengthen and fortify the pubococcygeus (PC) muscles of the pelvic floor. Why do you want to strengthen your pubococcygeus muscles you ask? Because doing so will make your orgasms even more mind-blowing than they are now. Refer to the Wiki page for specific 'Benefits for Women' and 'Benefits for Men' at http://en.wikipedia.org/wiki/Kegel_exercise .


by SonOfKrypton	Hold and Release - Kegels 2 sets: 25 reps, 25 reps Contract the muscle slowly and hold for 5 seconds, release slowly. Work your ...
by SonOfKrypton	Elevator - Kegels 2 sets: 10 reps, 10 reps Slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all t...

by SonOfKrypton	Flutter - Kegels Exactly as the name suggests, you want to rapidly contract and relax your PC ...

by SonOfKrypton	Flex and Hold - Kegels By flexing and holding your PC muscle, you'll be making it stronger. Try to ...

by SonOfKrypton	Flex, Hold, Release, Repeat - Kegels Flex and hold PC muscle for 2-5 seconds, and release it for 2-3 seconds. ...

by SonOfKrypton	The Basic Kegel A good way to identify the pelvic muscles in men and women is to stop the...

by SonOfKrypton	Quick Pumps - Kegels 2 sets: 15 reps, 15 reps Do 15 reps of quick pumps, pause for 30 seconds and repeat. Start at 15 and w...

by SonOfKrypton	Chaotic PC Flexing - Kegels Find something that has a rhythm. It could be music (probably the best...

by SonOfKrypton	Variable Minute Holds First, pick an integer number of minutes. Then, perform very tight kegel...

What People are Saying

	Very true revitalize_me Thanks for that! I knew of those benefits but I wanted to keep the description light enough that the noted benefits would be applicable for both men and women. That's why I gave the Wiki link for those more curious to find all the benefits as it pertains to their gender. But your info was helpful nonetheless...I didn't know kegel instructions were posted in the offices of most OB/GYNs! Created 4 months ago by SonOfKrypton
	Advertised as sexy, but fundamental to women's hea The description of this exercise emphasizes how it can enhance sexual enjoyment, but it is also fundamental to maintaining a woman's health. Kegels counteract the effects of childbirth and aging, and they can prevent women from experiencing problems like leaky bladders and painful sex. That's why instructions for Kegel exercises are posted in the offices of most OB/GYNs. Created 4 months ago by revitalize_me
	Jexxer, sorry it took so long to respond to you, but you ever figure out the answer to your question? The kegel by itself is a really basic excercise.....But throwing in all these routines increases its difficulty. Have you already read the "The Basic Kegel" description and tried that? Cause all the other exercises build off that really. Lemme know if you're still have trouble. Created 4 months ago by SonOfKrypton
	Would be cool if there were more detailed pictures or animations. I know it's kind of a "personal" exercise, but It's hard to understand some exercises listed without seeing how its done. Sorry if I sound like an idiot, but I've never seen these done in person. Created 5 months ago by Jexxer
	Please feel free to suggest new routines I don't have up that you've used with success. Thanks. Created 5 months ago by SonOfKrypton

Latest Users

	Scar from Canada
	MJohnson613 Megan Johnson from Winfield, Missouri (Osprey)
	jkruse08 jessica kruse from Ballwin, Missouri (Club Fitness)
	niksable nikhil s from New York
	loseit4good Nikki Ali from Hammonds Plains, Nova Scotia (St Margarets Bay Arena)
	eis E Saint from United States
	surgerynurse Tracy B from Illinois (home)
	bianca Bianca Danaher from Victoria

The Kegel (Big O) Muscle Workout

Summary

Latest Exercisers

Workout Program Description

Workouts