The Kegel Exercise And Its Variations

There are 5 types of Kegel. Each variant tones and develops your PC muscle in a slightly different way – used together in the right fashion, they provide a full PC muscle workout. The 5 types are:

• Standard Clamps

• Squeezes

• Stair Steps

• Flutters

Push-Out Kegels

kegel exercise

Now I’ll explain them in detail, including how to perform each one properly and effectively.


Clamps are the basic Kegel technique, used most often by guys who are just starting to develop their average PC muscle. You do them by tensing your PC muscle for half a second and then relaxing it. Each clench and unclench forms one repetition. Just as doing on rep on a lifting bench isn’t going to give you a huge chest or bulging biceps, neither is performing one Kegel going to target and improve the health of your PC muscle. Kegels are put into routines, consisting of many repetitions and performed every day or every other day. All the routines you need to develop a cast iron, powerful PC muscle are explained later in this chapter. Now, onto the second Kegel exercise variant.


The difference between Squeezes and Standard clamps is in the duration of the Kegel. To do a Kegel Squeeze, you tense and hold your PC muscle for longer periods of time, depending on your experience level. Typically, a beginner Kegel Squeeze lasts for 10 seconds. Once again, the details of how long and when you should perform each type of Kegel will be covered in the routines section of this chapter.


Stair Steps are slightly more complex than the two Kegel types above, but are super simple once you’ve practised them a couple of times. To do a Stair Step you tighten and release your PC muscle for incremental amounts of time. For example, a beginner’s Stair Step might be: Tense your PC muscle for 2 seconds, then release. Then tense for 3 seconds, release. Continue moving up incrementally until you reach 10 seconds. As you advance and as your PC muscle becomes stronger, your Stair Steps will lengthen. For example, they might start at 10 seconds and move up to 30 seconds, increasing in increments of 5 seconds. Or, for a really advanced user, begin at 10 seconds and end at 1 minute, with increments of 10 seconds.

kegel exercise


Flutters are usually considered the hardest or most difficult to grasp of all Kegel types. But once again, some practice should alleviate any initial confusion. Here’s how to do Kegel flutters. I’ve broken it down into its key parts to simplify its explanation.

• Tighten your PC muscle as slowly as you can. Don’t clamp it down quickly, simply tense it slowly, extending the clamp for as long as you can but continuing to increase the clamp force.

• Once you’ve completed the slow squeeze and have fully clamped your PC muscle, release and relax. Don’t relax in one swift action, do it at a slow but comfortable speed.

• As some point during the unclench of your PC muscle you’ll feel a tingle that’ll start in and around your anus (or PC muscle) and possibly go up your spine. It’s not an uncomfortable sensation, so don’t worry.

• The slow clamp may make you a little tense yourself or full of a strange energy that seems to be forcing you to relax your PC muscle. This is a sign of an underdeveloped, or simply average PC muscle. But it’s also a good sign and shows that a vast improvement is more than possible – it’s guaranteed.

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