Guys - what PC Muscle exercises do you do?

[Oderus Urungus]

I'd post this on the training board, but I'd actually like to get answers within the next year.

Do you guys have a set routine for your kegals? I've been looking into it and I've found 4 different routines. It says to do whichever suits you best.

Routine 1:
Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.

Routine 2:
Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).

Routine 3:
Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Routine 4:
Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.


Anyone had luck with any of those? Do you do something completely different altogether?

Ladies feel free to chime in as well.

[hanuri]

Is this PC muscle what I think it is or something else? If it has anything to do w computers I MIGHT get this otherwise......

[Onerepmaximum]

I do alot of jerk and cleans.

[Oderus Urungus]

Originally Posted by hanuri

Is this PC muscle what I think it is or something else? If it has anything to do w computers I MIGHT get this otherwise......

Not a computer PC muscle.

[Oderus Urungus]

Originally Posted by Onerepmaximum

I do alot of jerk and cleans.

You don't have enough to jerk.

[Onerepmaximum]

Originally Posted by dapimp2

You don't have enough to jerk.

True, because the first six inches is normally in your mouth.

[Puddles]

I don't have any set routine that I follow for this but I alternate fast reps with longer slower ones holding tight for a while before releasing. I do them a few times a day.

[Oderus Urungus]

Originally Posted by Puddles

I don't have any set routine that I follow for this but I alternate fast reps with longer slower ones holding tight for a while before releasing. I do them a few times a day.

That's what I've been doing. I'll do maybe 10 seconds at a time for a while, then maybe later in the day some long holds, then some shorter ones.

I was doing this a lot last winter, then I just kind of tapered off. Started doing it again a few weeks ago and already noticing a slight difference.

[IntensityX]

I do the clean snatch

[Onerepmaximum]

Originally Posted by IntensityX

I do the clean snatch

another one of my favorites