KegelIntermediate4 min
Kegel Ladder
Build strength by "climbing" up and down in intensity.
Step-by-Step Instructions
- 1
Contract at 20% intensity, hold 5 seconds
- 2
Increase to 40% intensity, hold 5 seconds
- 3
Increase to 60% intensity, hold 5 seconds
- 4
Increase to 80% intensity, hold 5 seconds
- 5
Maximum 100% intensity, hold 5 seconds
- 6
Drop back to 80%, hold 5 seconds
- 7
Continue descending: 60%, 40%, 20%
- 8
Rest 30 seconds, repeat 3 times
Benefits
Develops precise muscle control and strength at all contraction levels.
Improves ability to maintain erection firmness.
Tips
- Focus on smooth transitions between intensity levels.
- Don't rush through the "ladder.".
