KegelBeginner3 min
Basic Kegel Hold
The foundation of all pelvic floor exercises. Learn to identify and engage your PC muscles.
Step-by-Step Instructions
- 1
Sit or lie down in a comfortable position
- 2
Take a deep breath and relax your body
- 3
Squeeze your PC muscles (like stopping urine mid-stream)
- 4
Hold for 3-5 seconds
- 5
Relax completely for 3-5 seconds
- 6
Repeat 10 times
Benefits
Improves erectile strength, ejaculatory control, and overall sexual performance.
Increases blood flow to the penis.
Tips
- Don't hold your breath! Keep breathing normally throughout the exercise.
- Focus on isolating the PC muscle without tensing your abs, thighs, or buttocks.
