First, a few of the participants are already showing improvements after only 3 days! Personally, I noticed that the length of time I can squeeze my PC muscles jumped from barely 5 seconds to 10, but I thought it was just an anomaly. My muscles must have just been tired on day 1 or something. Surely, I could not see a measurable improvement in such a short amount of time? Everything I've read indicated that Kegel improvement takes weeks, or even months, not days, but as the participants checked in with their routines, they were also adding notes. Less leakage. Can squeeze muscles for longer. Measurable improvements. If some are already seeing improvements after only a few days, imagine what it will look like in a few months!
So, what exactly are the participants doing so far? Some are using Fun Factory's Smartballs and/or Je Joue Ami, while others are exercising freestyle (doing whatever whenever) without any sort of devices. Still others are following a basic routine like this one from the Mayo Clinic. The routine I've been recommending, though, and one that's easily adaptable, is from Violet Blue's The Smart Girl's Guide to the G-Spot, published by Cleis Press. Ms. Blue lists several ways to work the PC muscles. You can run through them all, or select which ones you like à la carte style. The following is a direct excerpt from the book, used with permission from Cleis Press.
From The Smart Girl's Guide to the G-spot, 2nd Edition, by Violet Blue. Published by Cleis Press 2012. Used with permission.
- Squeeze, hold, release. Repeat ten times.
- Squeeze in rapid pulses, ten to fifteen times in a row.
- Tense your PC muscles; hold for a deep inhale and exhale.
- Repeat the above techniques, but with a distinct sense of bearing down, or pushing outward.
- Repeat the same exercises, pulling inward, as if holding something in or trying to pull something inside you.
- See how many repetitions you can do in a row. 100? 200?
Stay tuned for late Monday or Tuesday, when I'll be writing a full update of week one! In the meantime, if you'd like mini-mini updates, check out Twitter under the hashtag #TheKegelProject!