This one is a combo of the two Kegels above. However, don’t simply ‘flutter’ the muscle on and off - flex and hold it for 2-5 seconds, and release it for 2-3 seconds. Try to get into a rhythm.

Doing this Kegel for a length of time (3-5 minutes or more) will make your pubococcygeus stronger and will also give you great control. It’s one of the most beneficial exercises, simply because you can go for long periods without stopping the workout.

Try to do the Flex, Hold, and Release Kegel for as long as possible. You only have to do this one once a day, so give it your best effort. By going for 5 minutes you’ll give the muscle such a good workout that there’s no need to do it more than once/day. In time you’ll be able to go for 20 minutes with this one, if you can concentrate long enough!