Performing Push-Out Kegels can feel a little unnatural or strange at first, but just you’ll get used to the sensation just as you will with Kegel Flutters. Push-Out Kegels are sometimes called Reverse Kegels because they’re carried out in the opposite way to the Standard Clamp. If you know a little or a lot about bodybuilding, you’ll be familiar with the two directional types of muscle exercise: pressing and pulling. Doing exercises that both press and pull works the muscle the most effectively and with the best results. The same applies with the PC muscle. Push-Out Kegels work the PC muscle in the opposite way to the 4 variants above to tone and strengthen it fully.
Here’s how you do them:
When you push down through your abdomen to force out solid waste on the toilet, you’re actually performing a Push-Out Kegel.
Unfortunately, doing only a few Push-Out Kegels when you go to the John isn’t enough on its own to really strengthen and tone your PC muscle.
To perform a Push-Out Kegel anywhere, you do the same thing (except you clearly don’t “follow through”). Push down through your lower abdomen/posterior as if you were forcing out the last few drops of urine or finishing passing solid waste. Try to avoid tensing your stomach too much, instead focussing on pushing out with your PC muscle.
Now you know exactly how each of the 5 kegel variations is performed, we can move onto the kegel routines section of this chapter. Earlier on I told you how 90% of guys who try kegels give up shortly after starting because they don’t see any immediate results, or because they simply lose track of when they last did their kegels and in what quantity. To stop this happening to you and to make performing your kegel routines simple, easy to follow, and most of all, effective, I’ve laid out exactly what you need to do into calendar-style tables with accompanying text to explain all of the steps involved.
THE PC MUSCLE DEVELOPMENT COURSE
This course consists of 3 main stages. They are:
I’ll first explain how each routine is constructed, then we’ll look at the calendars.
AN INTRODUCTION TO THE BEGINNER’S ROUTINE
This routine is the first one featured in the course and is used for a total of one month. It has been constructed using two types of kegels, the standard clamp and squeezes. As well as the types of kegels used, the rep numbers have also be carefully chosen to provide a workout that’s intense enough to initiate new development in the PC muscle, but not so intense that it’ll strain or over work the muscle. It is essentially an introduction to the new exercise your PC muscle will experience over the entirety of the course and allows it to slowly build up a resistance to the kegels and in turn become stronger and more powerful.
THE ROUTINE ITSELF
1. 25 Standards Clamps lasting half a second each, to be performed in quick succession. You should aim to complete the 25 clamps in about 12 seconds.
2. 3 squeezes that last five seconds each with a 2 second relaxation gap between each squeeze. Aim to complete the 5 squeeze, including the resting gaps, in around 20 seconds.
As well as doing the right kegels and the correct number of reps, there are a couple of other things you should do to make the routine more effective. The first one is to focus on the form of your kegels. Really make each one count, tensing as hard as you can whether it’s a clamp or a long squeeze. The harder you tense your PC muscle on each rep of a kegel, the more your PC muscle will be targeted and toned. Try to isolate your PC muscle as much as possible and work it independently of your other muscles. This means avoid tensing your abs, thighs and buttocks.
The second thing you can do to improve the effectiveness of your kegel workouts is use a clock to time your kegel reps. When doing quick clamps, using a clock isn’t really practical. But for the longer rep times, when doing squeezes, push-outs and stair steps, have a clock in view to time yourself. Many men don’t do this and inadvertently shorten their rep times because of the strain their weak PC muscles are feeling. Use a timepiece to make each rep last as long as it needs to, make each one count.