Best Kegel Exercises Page

: You should feel a squeezing and upward lifting sensation .

| Day | Focus | Exercise | Sets & Reps | | :--- | :--- | :--- | :--- | | | Endurance | Slow Lifts | 3 sets of 10 (Hold 10 sec) | | Tue | Speed | Flutters + Reverse | 5 sets of 20 flutters + 3 Reverse | | Wed | Strength | Elevator with Pause | 5 cycles | | Thu | Rest | Deep breathing only | 5 Reverse Kegels | | Fri | Functional | The Knockout | 3 sets of 8 (Hold 15 sec) | | Sat | Mix | 10 Slow + 30 Flutters + 5 Elevators | 1 round | | Sun | Active Rest | Walking & belly breathing | N/A | best kegel exercises

: Imagine you are trying to stop passing gas or trying to stop the flow of urine midstream. You should feel a "lifting" sensation inside. : You should feel a squeezing and upward lifting sensation