KegelIntermediate5 min
Progressive Hold
Increase your endurance with progressively longer holds.
Step-by-Step Instructions
- 1
Start in a comfortable position
- 2
Contract PC muscle and hold for 5 seconds
- 3
Release and rest for 5 seconds
- 4
Contract and hold for 7 seconds
- 5
Release and rest for 5 seconds
- 6
Contract and hold for 10 seconds
- 7
Release and rest for 10 seconds
- 8
Repeat sequence 3 times
Benefits
Significantly increases muscle endurance and control.
Helps delay ejaculation and maintain harder erections for longer.
Tips
- As you progress, try extending the longest hold to 15-20 seconds.
- Always maintain good form.
