What should I be doing to train my muscles daily? Should I be doing long holds or quick bursts? PC or sphincter muscle or both?
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What should I be doing to train my muscles daily? Should I be doing long holds or quick bursts? PC or sphincter muscle or both?
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Try this:
10 reps of quick squeezes then
5 reps of 10 second long holds
3 times per day
When that gets easy up the reps of quick squeezes and lengthen the hold times
You should not do any Kegel exercises or any other contraction. You will create tension in your pelvic floor area. This tension does not bode well for long term success.
I use the Stamena app on iOS, this lets you do kegel contractions but also reverse kegels. Relaxation is in the middle. mindgasm also suggests to do kegels. I can’t say though if it works for me, but I don’t practice enough with aneros/mindgasm