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KegelIntermediate7 minPremium

Progressive Kegel Hold

Gradually increase hold duration to build maximum pelvic floor strength and sustained control.

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Step-by-Step Instructions

  1. 1

    Begin with a 5-second hold and 5-second rest.

  2. 2

    After 3 reps, increase to 10-second holds.

  3. 3

    After 3 more reps, increase to 15-second holds.

  4. 4

    Then move to 20-second holds for the final 3 reps.

  5. 5

    Rest 10 seconds between each hold.

  6. 6

    Complete the full pyramid: 5s → 10s → 15s → 20s.

Benefits

Builds maximum pelvic floor strength
Develops sustained muscle control
Progressive overload for continued gains
Directly improves erection maintenance

Tips

  • If you cannot maintain the full hold, drop back to the previous duration.
  • Track your progress week over week.
  • Breathe steadily throughout each hold.
  • Aim to increase max hold time by 5 seconds each week.
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