The Truth About Kegels For Men And Women

Kevin Anthony 0:11
Welcome to the love lab podcast a safe place to get real about sex. Whether you’re a man or woman, single or couple, this is the show for you.

Céline Remy 0:20
We are your hosts Kevin Anthony, and Céline Remy and we are here to guide you to go from good to amazing in the bedroom and beyond.

Kevin Anthony 0:27
All right, welcome back to the love lab podcast. This is Episode 109. And it’s titled The Truth About Kegels for men and women. Okay, Kegels come up a lot. We even actually have a whole module not really about Kegels but more about pelvic floor muscles and exercise, things like that, which we will get into during the course of the show. But one of the things that I want to say, and you should have already gotten this from the title, but key goals are not just for women.

Kevin Anthony 1:00
Right when people hear the term Kegels, they immediately think of women doing vaginal exercises. And while that’s part of it, both men and women have pelvic floor muscles but don’t have them. And guys, before you tune out, just know that strengthening those pelvic floor muscles is one of the keys to being able to control your ejaculation. Hmm, I think we have

Céline Remy 1:28
your attention now. So if you’re ready to better Kegel, get ready because this episode is going to be filled with mistakes to avoid and tips on how to do them properly and will even give you a simple starter practice to get you on your way to Kegel way better. But before we get started, let’s give a big shout out to our sponsor’s power and mastery.

Céline Remy 1:50
So if you join us if you want to join the secret club of men who are great in bed and know how to Kegel properly, then take out power in mastery. Power and mastery.com it is the most complete sexual mastery training for men. So go to power and mastery calm and you’ll find all about the courses there. So I want to start with whether or heck do Kegels come from. Okay, let’s start at the beginning. Right?

Kevin Anthony 2:19
Right who named it Kegel?

Céline Remy 2:21
Exactly what let’s do a little bit a little trip down the history. So in 1947, Dr. Arnold Kegel, a gynecologist designed a series of exercises for women to strengthen their pelvic floor. And that might be what people know or don’t know. But what’s interesting is that he designed he made an actual device that was being inserted inside the woman’s vagina. And then the woman would squeeze and contract and isolate different areas of her pelvic floor muscles in her vaginal canal. While the device provided resistance and feedback.

Céline Remy 3:04
And somehow throughout time and history, things got forgotten. When people think about Kegel. First of all, they think that’s the name of the muscles that couldn’t be further from the truth. You know, it’s the name of a guy who is a gynecologist is named after somebody. And what they don’t realize is that there was a device being used. It wasn’t just like squeezing something like figuratively so that you could have that feedback that happened. And I think that’s because people don’t understand how to work. This is why so many people do it wrong. But in a half-hour, you will know all about it and won’t be doing it wrong anymore.

Kevin Anthony 3:43
Well, let me ask this question. I don’t actually know the answer to this. But what was Dr. Kegel trying to address?

Céline Remy 3:50
I believe that it was to help women with urinary incontinence most first and foremost. Women who had uterus prolapse Have bladder prolapse and had trouble with holding their urine. And then I think it also came in I don’t know if it was the primary goal, but it also had something to do with women who wanted to feel more orgasms. I don’t know if it came as a side effect from that. I know first, it was about incontinence. And then they started to notice that it did a lot of things. Today, you can find a plethora of devices that are designed to do just that to tighten, strengthen, and enliven your pelvic floor muscles.

Céline Remy 4:33
There’s even an app a training thing that gets to ring that you get to put around your penis and it helps you track your pelvic floor muscles, exercises, and stuff. And one day we had a client who asked us Hey, what would you guys think about that? Should I use it? And you know, it’s cleverly marketed and while it’s, it can work and I’m sure it can do the work. It’s just totally not necessary because if you know what you’re doing, you don’t need a real device to track it unless you don’t want to be counting or I don’t know.

Céline Remy 5:07
I mean, really, you don’t need a device, but if it helps you and it helps to do Kegels and helps you do them better, then go for it. That’s it. So to recap, Kegels is just the name of a physician. It’s not your muscles, the actual name, and I’m going to say that one because it’s a mouthful. For your muscles, I called pubococcygeus muscles, we’re going to call them PC or pelvic floor muscles. Okay. And I’m going to give you a little of a graphic idea about the muscles, which spread out kind of like butterfly wings and they are the bottom of the pelvis they connect with the anus and the genitals to the sit bones and the legs. And so, these, my dears are your pelvic floor muscles and that’s what you use when you Kegel.

Kevin Anthony 6:00
Hmm. Yeah. And again, just to reiterate what I stated in the beginning, I think it’s important for both men and women to know that you both have pec muscles. Yes, strengthening them is very important. If you’ve ever been into yoga when they talk about Mula Bandha. What are they talking about?

Céline Remy 6:22
They’re talking about locking your pelvic floor muscles tight and holding that Mula Bandha. Hold.

Kevin Anthony 6:29
Exactly. And if you’re not into yoga, and you have half a brain, just like the song No, just kidding. But in the yoga community, that’s well understood if you’re not really into yoga, maybe it needs just a slight bit of explanation, but, but they have these what they call bundles in yoga, and there’s,

Céline Remy 6:48
it means lock banda, that means lock,

Kevin Anthony 6:51
right? And really their specific muscles and they’re actually very important muscles. All three areas, but the most abundant more specifically, is where all your power comes from. So if you do any sort of sports or anything, where they’re always telling you to like use your core, we all think, of course, is our ad muscles. But it’s not just our ad muscles. Our core actually is those PC muscles as well.

Céline Remy 7:19
I love that you’re bringing this up given because I think a lot of people don’t understand this. And they’re not using the power of all their muscles together. And some people think, Oh, I’m doing Eagles because I’m, I’m doing like a bridge or lifting my butt up and that’s what’s gonna work with like, like strengthening my pelvic floor muscles. It’s not going to cut it. If you combine a pelvic floor tightening with that it will work but just doing pelvic left like this is not going to strengthen your pelvic floor muscles. But we’ll talk more about that in a bit.

Céline Remy 7:53
So you might be wondering, guys, okay, why would I want to Kegel and we Gonna use the word Kegel because that’s what people talk about, but know that it’s using your pelvic floor muscles. So, we’ve already said that, they help to strengthen and exercise your pelvic floor muscles. Hmm. I wonder then what are the side benefits to that? What happens if you have strong good muscles and more circulation? While if you’re a guy you have stronger erections.

Céline Remy 8:24
You like Kevin said, can start to hold back your ejaculation for the contractions of the muscles to have better control over your ejaculation. You can use it to move your penis while you are penetrating your woman and kind of like flex and relax and kind of create a little pulsing when you will penetrating a woman. Maybe I should let you talk about this. I have a penis like Why? Why am I the one talking about that?

Kevin Anthony 8:53
I’m so bad. You don’t have a penis. Yeah, you know, this is something I don’t think that men talk about enough. And really having strong pelvic floor muscles really is a key to being able to last longer and control your ejaculation. And, you know, I know one of the things that you’ve noticed in working with men over the years, is that they tend to have one of two things, either really soft, squishy, pelvic floor muscles, or hard as a rock super tense.

Kevin Anthony 9:28
And neither of those is a good thing. So if they’re too soft and squishy, it means that they’re weak. You haven’t developed them, and you’re lacking the control and the dexterity of those muscles. But also, if they’re really hard, like really hard as a rock, that means they’re probably super tense. And that also causes problems. So you know,

Céline Remy 9:49
you want to think of them as being supple and bouncy, kind of like a trampoline. That’s really the best image that I can give you. It’s like it’s resilient so you can bounce on it in But yet it’s never too tight or too loose.

Kevin Anthony 10:02
Basically Think of it like any other muscle in your body. You want it to be strong and toned, yet relaxed, right? So what happens, you know, you might have strong shoulder muscles, but what happens when you tense them up all day long, you’ve been sitting there on the computer, right? You get headaches, you get shoulder pain, because it’s too tight, right? So you don’t want too tight and you also don’t want too soft too loose. So it’s a muscle just like any other in the body. You want it to be toned. You want it to be useful and you can actually use it.

Céline Remy 10:34
Yeah. And so for women here and also also for men too. It will improve your bowels to have better like pelvic floor muscles to get things to move but improving your sexual function and health and so for women what it looks like it’s if you have we briefly talked about that at the beginning incontinence You know, it is not normal to have a few drops off be every time you cough or You laugh, it means that your pelvic floor muscles are weak. And even if you’ve been told, oh, you have to have three children and vaginal births. So that’s the new normal. It is not the new normal.

Kevin Anthony 11:10
And you know, we hear a lot of people say that. We had somebody say that a few months back When, when, when you were still allowed to have gatherings with people. And yeah, she made a comment like that. She’s like, Well, you know, when you’re my age, and you’ve had two kids or whatever, that’s just the way it is.

Céline Remy 11:27
And it’s not, it’s not it’s only because you have weak pelvic floor muscles and there’s no, like, you can always get them back in shape. Okay. It can help you if you have uterine prolapse, bladder prolapse, and here’s where it comes in really handy. It hats can help you with your orgasms. Because what are orgasms, orgasms are contractions, right? on a physical level. I mean, there’s so much more.

Céline Remy 11:51
We’ve made many episodes on orgasms and you know that it’s beyond the physical, but on the physical level, you’re having muscle contractions and relaxation. situations that happen. If you have weak pelvic floor muscles. You are going to experience weaker orgasms with stronger muscles, stronger contractions, stronger sensations.

Kevin Anthony 12:10
Doesn’t everybody want better orgasms?

Céline Remy 12:12
Yeah, I mean, I hope this is convincing. If you have good pelvic floor muscles and a good tone, that’s also the key to having an experiencing female ejaculation. So really, those muscles are extremely important. And unfortunately, because they are more inside and in a place that’s considered more intimate, a lot of people don’t talk much about them or don’t even want to acknowledge these muscles. And then it gets in the way of their sex life. So you need to be aware that these are very important and that you need to train them.

Céline Remy 12:52
That moves me to my next point here, which is how do you know that you are doing them right? Right, we are starting to get into the nitty-gritty. Here are our view of Kegels. Mm-hmm. And we’re going to tell you some mistakes to have after that, but like, here’s how you know you’re doing them right. There are two parts to them. First, you don’t see any muscles off, you know, that are moving outside muscles that are squeezing and moving. This is like if you get your glutes to move or tense up your abs, you are not moving your, your pelvic floor muscles, you’re moving other sets of muscles in your body

Kevin Anthony 13:36
now and that’s an important point to make. Because when you see people attempting Kegels for the first time, and I’ll speak from the guy’s point of view, you can say what it’s like from the woman from the woman’s point of view, but from the guy’s point of view, they do one of two things. They start squeezing the lower ab muscles and or squeezing the anus. Yeah, because You know, so the peritoneum is basically where those muscles are. And if you don’t know what you bear in the M is it’s in between your anus and your genitals. It’s also called detained by somebody. It’s because it aint your balls and your ass. As I said, that’s about 12.

Céline Remy 14:22
That makes us laugh though.

Kevin Anthony 14:23
Yeah, right.

Kevin Anthony 14:24
So, because a lot of people aren’t used to isolating that particular muscle when they squeeze, they start squeezing everything around him. So what you really want to do is you really want to try to only squeeze just that muscle so your aim should be relaxed. your lower abs should be relaxed. As a guy, the only thing you should see is your penis move a little bit. Mm-hmm. Isolation baby isolation. In this case, the good kind of isolation

Céline Remy 15:01
We did say that the butterfly-like spread and they do go around your anus. So you will feel a pool of your anus when you are doing them correctly. It’s

Kevin Anthony 15:10
but it’s still different than the squeezing and contracting the sphincter muscle itself, which is a different muscle.

Céline Remy 15:17
Absolutely. And so I think for us, like what I like to do is to learn to separate like, Can I just squeeze my butt in my anus with saying really relaxed in my parenting? Or can I just contract the pair name and the pelvic floor muscles while keeping relaxed in my bots? And that’s how you start to learn things. And at first, when you start usually it will you move everything, you know, but once you have more awareness, then that’s how you can learn to separate things and isolate things.

Kevin Anthony 15:47
Did you know

Céline Remy 15:49
know what,

Kevin Anthony 15:51
I’m doing giggles right now.

Céline Remy 15:53
Oh, you’re doing it so properly. I’m not seeing a thing. So what does it feel like to do Kegel? Okay, here’s what it feels like to do a Kegel. You want to feel a lift and a squeeze in and the rounds, your pelvic opening, and then a relax and letting go sensation.

Kevin Anthony 16:15
Ooh, that’s big. So we repeat.

Céline Remy 16:20
Yes. Lift and squeeze around your pelvic opening, and then a relax and letting go sensation.

Kevin Anthony 16:28
We’ll talk more about that when we get to the list of mistakes.

Céline Remy 16:32
The letting go is as important as a contraction. Okay, just know that. And, really, in terms of sensations, everybody’s a little bit different and unique. So you have to feel things for yourself. But if you are, you need to pay attention to the muscles that are positioned between your sit bones, and your pelvic bones really like okay, like I’m feeling things down there and focusing on your perineum, and that’s where you would find them.

Céline Remy 17:00
Shall we talk about finding Kegels? Now if you’re not sure about your Kegels?

Kevin Anthony 17:05
Sure.

Céline Remy 17:06
Alright, one of the first things that you can do is and that’s for both men and women here, you can stop the urine flow. And that if you can be and stop just in the middle, then it’s that’s the muscles you use that these are those muscles. Now, this is only something you do once, as a practice to find them. It’s not something that you do regularly.

Kevin Anthony 17:29
Yeah, so don’t every time you go to pee, try to do this. It’s really just to help you figure out which muscles you’re supposed to be squeezing. Absolutely. Once you understand that, then go do it later on. You could actually kind of cause some problems if you’re constantly stopping the flow of urine.

Céline Remy 17:45
Yeah, I mean, your bladder can get confused and then like it creates problems like, so you don’t want to do that. But you only do it once to figure it out. And then if you want to do it another time a week later, it’s not a big deal, you know, but like, it’s

Kevin Anthony 17:59
not every time don’t do it as a practice, don’t train the muscles that way.

Céline Remy 18:03
Absolutely. Another way is, I’ll take that one. It’s all about farting. So it makes me laugh. Imagine that you have to fart. That’s for all the women out there, and you’re trying to hold it back really tight so that nothing comes out. Like nothing nothing

Kevin Anthony 18:22
is to have women do it. Is that what’s going on?

Céline Remy 18:27
We don’t fart. We’re unicorns.

Kevin Anthony 18:30
Just learn something new. You’re all there using your Kegel exercises to try to pretend that you’re unicorns. unicorns do far and they come out like rainbows.

Céline Remy 18:43
Oh, that’s cool. Well, that’s the next level. We haven’t yet figured out how to do that one. Okay, number one is and these are for the women is to insert a finger inside the vagina and then squeeze like trying to hug your finger and that will help You feel your pelvic floor muscles and you can literally feel? Are there areas that are more weak tighter? Like how can you grip around your finger? Once you’ve done this, it’s kind of giving you the biofeedback like what Arnold Kegel designed, you know what you put inside the vagina.

Céline Remy 19:17
And I think it helps a lot. So for every woman should be doing this at some point, make sure you wash your finger first in your hands, and then try this squaring is usually easier and then you can have that feedback right away and then you can since you feel it from the inside out, then you can do it without the finger. There’s another way that’s interesting to feel your muscles, which is to take a towel and roll it a bath towel and sit on it kind of like if you’re sitting on the saddle, and then do the practices do the key goes like we’re going to be telling you and it kind of can help you feel the lift because there’s something that’s a little bit different. on how you sitting.

Céline Remy 20:02
Some people will sit on an exercise ball so it helps them again because the ball is a little like squishy and different and they can help them to feel their muscle more. And then last but not least, and that works for both and that’s how I check people’s pelvic floor muscles are to put a finger on their parent and you should feel the area lift up and you should feel something that happens if you place your fingers on your parent name. If you feel like the area is kind of like sinking sagging, per se, you’re not doing Yuki eagles, right? It has to have that lifting up sensation.

Kevin Anthony 20:42
Mm-hmm. And that’s also where you can tell whether or not you really need to work on developing them. So if you press in that perineum area, if your finger just sinks all the way in there, then you know you’ve got weak pec muscles. It’s like hardest-rocking won’t move, then you know you’ve got too much tension in the pec muscles. If it’s a nice sort of plump firmness, you’re probably doing pretty good, just like

Céline Remy 21:09
Just like a good mattress. Plump firmness. Or a good ass.

Kevin Anthony 21:15
That’s right. So anyway, before we go into like mistakes and stuff, I want to ask you something. How did you discover key goals?

Céline Remy 21:26
It’s a good question. I have no idea. Actually, I remember that. I was sitting cross-legged and had my heel against my clit while I was on the train in a public place, and I would notice that if I rocked my pelvis, front and back, I could feel the heel digging into my clit and it felt really good. So it was a way of masturbating while I was in public. And if I added some squeezing of the muscles, I was even nicer. That kind of is there, and I probably read about it or something, but I don’t have a moment of remembering about that. How about you, Kevin?

Kevin Anthony 22:11
Well, I don’t know exactly where I heard of it originally. But I know how I started doing it

Céline Remy 22:17
with a towel on your penis, right? Yeah,

Kevin Anthony 22:19
we’ve probably talked about this on the show before. But at some point in college, I decided I wanted to see like if I could really last as long as I wanted to. I don’t know where I had heard it or read it or whatever, because this was really before the days of the internet. Somehow I heard that if you hung a towel from your penis, and squeezed and tried to lift the towel with it, that it would help. And so yeah, I used to do those when I was in college. Fantastic. And it worked. It really did work. It dads don’t need a towel, by the way.

Céline Remy 22:53
Hmm. All right. So we’re going to tell you more about the mistakes to avoid and how to do those properly. But first We are going to invite you to if you are a committed couple who is stuck in a rut and just going through the daily motion instead of connecting the way you used to, and you’re tired of stale, mechanical sex that lack spontaneity and fun and you don’t want to live a life of average, because who does right?

Céline Remy 23:17
Then Kevin and I would like to invite you to join us in our highly sexed power couple Platinum program. Basically forgive us 90 days, we will help you bring the passion back between the sheets and be synched up sexually so that you can thrive with more purpose and passion in life. And you can find more about our Platinum program at saline remi.com forward slash passion. Mm-hmm. So, okay, we briefly talked a little bit about how you discovered your pelvic floor muscles, how I discovered them.

Céline Remy 23:50
Are they really different for men and women? I mean, in a sense, it’s yes and no because we are designed differently. So yes it will be different in the fact that when a man squeezes his pelvic floor muscle like Kevin mentioned, you will see his penis go up and down when a woman does that you don’t see much but you do if you pay close attention because I clicked is like a small little mini penis. And when you do them properly you will see the clips and the shaft of the clips and maybe the hood depending on where you are like you will see things move

Kevin Anthony 24:25
and actually, when you do it I can see pretty much your entire Libya even the outer Libya your whole vagina will just slightly move just a little bit you’ll just see like a little whole thing with a little just pulsing little pulsing yeah that’s good if

Céline Remy 24:42
you have never looked at it grab a mirror squat and proud of it squeeze a little bit and see if it’s fascinating to watch your genitalia is like really is a trust me, trust me.

Kevin Anthony 24:55
Firstly, some for others, maybe not so much, but still worth checking out. At least one

Céline Remy 25:01
So let’s talk a little bit about mistakes to avoid first, okay? Why don’t you tell us about the mistake number one, Kevin,

Kevin Anthony 25:08
Mistake number one focusing on tightening and clenching. AKA tight ass syndrome. So here’s the thing. Well, there’s two things. One, you don’t have to over squeeze. You’re not trying to squeeze so hard that like, the muscles are ready to pop. You don’t have to do that.

Céline Remy 25:26
I think that’s a mistake that a lot of guys do. Like the kind of go too strongly just like you approach like lifting weights and doing this. I’m gonna do my gig. Oh, yeah, no, that’s not how you want to approach your pelvic floor muscles.

Kevin Anthony 25:39
No, I mean, and they’re smaller muscles, right? They’re not like biceps or quads or anything like that. So they don’t need that kind of intense intense contraction or workout. So you want to squeeze them tightly, but not over tight.

Céline Remy 25:53
Mm-hmm. Because otherwise you just denied us. That’s it. You just walk around with a tide ass and you say tension right now. Like literally feel you but feel your anus like, Are you having tension? Are you clenching things? What’s going on? You know, because a lot of people hold them low-grade tension.

Kevin Anthony 26:11
And that’s really the big danger of over squeezing and over holding, right is that you can actually train your body to hold chronic tension. Mm-hmm. And that’s a problem that brings you to the other end of the spectrum, right? You have the people that don’t have any developed muscles, and then you have the people that have that constant tightness you

Céline Remy 26:30
like, have hypertonicity in the muscle, which you don’t want. That’s what you want to avoid. And both men and women can have that. A lot of women who experience vaginismus and other painful like things in their vagina. It’s also due because of chronic tension. Okay, so remember that tension is not good for the body,

Kevin Anthony 26:50
anywhere, anywhere. Exactly. People who have headaches frequently, one of the main causes is chronic tension, right? tight shoulders chronic tension All right.

Céline Remy 27:01
So take a deep breath and relax and relax your anus.

Kevin Anthony 27:05
And your genitals.

Céline Remy 27:06
Exactly and your jaw while you’re at it because there’s a connection with that too. Okay, Mistake number two, you moving the wrong muscles. We’ve already talked about that. But it’s so important. You don’t contract your butt you abs or use your new thighs. It’s only your pelvic floor muscles. So like around the perineum area. If you move over muscles, you’re not really doing the right thing.

Kevin Anthony 27:28
Alright, Mistake number three, focusing on fast light squeezes. So remember, these are muscles, like any other muscle, if you want to develop a bicep muscle, right? You don’t just go like real fast like this real short motion. That’s what I’m simulating if you’re listening via the podcast and then on YouTube, you really want to go through the full range of motion.

Kevin Anthony 27:52
Right? So and there are no bonus points for speed here. No, we do a nice contraction and a nice, relaxed Nice contraction, nice relaxation doesn’t need to be fast doesn’t need to be overly hard.

Céline Remy 28:04
Mm-hmm. And you know, like anything actually, slowing things down is a sign of mastery. It’s always easier to sloppily go quickly through something that if you slow things down, that’s when you notice all the little mistakes. And same with other chrome muscles, you want to learn how to be more gentle, right? And there is a fourth mistake here that a lot of people do is that they hold their breath and they doing just wrong patterns. You need to be able to breathe normally you need to be able to breathe with your belly and not just kind of have again, tension patterns in the body. Yeah,

Kevin Anthony 28:36
that holding the breath that creates chronic tension. It creates like a contraction and attention. So keep breathing, keep breathing. We’re going

Céline Remy 28:47
to give you four positions on where to do your cargo cables like best positions, and then we’ll tell you how many should be doing okay because by now you’re about to burst like give it to us.

Kevin Anthony 29:02
So if you’ve been doing your key goals, then you won’t burst until you want to.

Céline Remy 29:09
But I do hope you haven’t been doing your goals the entire show because 30 minutes is a little long. Let’s be clear. Okay. All right. So what are the best key goals positions? Number one, you could be laying down ever with your legs or a bent or straight so you laying on your back and you can do them like this. That’s one good way. Another good position is to lay on your side with your legs bent. What’s good about this position is that it will give this inward curve with your lower back. One thing that people sometimes do wrong, is they don’t have good posture. They don’t have the natural curvature of the spine.

Céline Remy 29:46
And if you’re slumping with your lower back while you’re doing your key goals, you are not going to train the muscles properly then they’re gonna be shortened. If you have a tilt in the pelvis, that’s not the natural tilt curve. Okay. So Laying down will prevent that laying on your side will prevent that. Another way is to be on your belly, which is an interesting different thing because again when you try to do your pelvic floor muscles in different positions, it forces you to feel them differently.

Céline Remy 30:17
So I think it’s a good thing to try them in different ways, okay, so that he can really feel the muscles differently. So if you lay flat on your belly, and you can just kind of have that lift and squeezing that’s happening of the muscles, you can feel them and then you could try your pelvic floor muscles are doing key goals while you sitting wherever you sitting on something hard, like a chair or a bowl exercise ball. What you want to look for is to sit with your feet apart, and maybe even slightly, very slightly, lean forward.

Céline Remy 30:52
And make sure you have your chest that’s lifted and that you’ve got that natural curve again in the back. Very, very important. And I see that a lot. If you’re sitting and you’re slouching and slumping like you are, you muscle get shorter, you feel the difference, you are not going to train them fully. It’s very important to have a good posture while you do that. So sit with your legs slightly apart, set and back and chest to open and then that natural curve in your back. And that way you can make sure that your muscles will move properly.

Kevin Anthony 31:22
Yeah, I don’t know if it’s different for women, but for me, like, I like to do them either right before I fall asleep, or when I wake up, or even potentially, like maybe I’ve got a long drive in the car. Mm-hmm.

Céline Remy 31:33
The car is a good thing, especially at like red lights. I have people all because some people are like, I don’t remember and I’m like trying to find things that you do. So if you drive a lot and like put something every time you add a red light then do a few contractions. Sometimes I do them at the grocery store when I’m waiting in line because it’s fun. So I’m just standing there you know, and nobody knows

Kevin Anthony 31:55
you standing there in line doing your Kegels.

Céline Remy 31:57
know that everybody thinks I have a nice philosophy well I’m not wearing a mask. But

Kevin Anthony 32:04
nowadays nobody can tell anymore.

Céline Remy 32:05
Exactly. But I have this big gigantic flat smile. So yes. So there are ways to do those. And I think everyone has to find what works for them will give you giving you four positions to make it work. To see how often you get into these positions during your day. So let’s talk about how often now you should do your key goals because I think it wouldn’t be complete without that.

Kevin Anthony 32:31
I think about you know, 3040 repetitions, you know, four or five sets every two to three hours should do.

Céline Remy 32:41
That’s what not to do. Yeah, to think about when you want to think about your key goal is to be gentle. So you want to focus on the technique of lifting and squeezing up and relaxing. And you want to start with one to two gentle key goals first, whoever your man or woman and focusing on technique. So focus on your posture on the possession and doing very slow. Once you have found these, you can get into a more rigorous type of exercise.

Kevin Anthony 33:11
Basically, you want to make sure you’re doing it right first. So you start easily only do a couple, make sure that you understand what you’re doing and you’re using the right muscles. And once you figure that all out, then you can do more.

Céline Remy 33:22
But really, you don’t have to do too much because it can get overwork the muscles, you want to work your way to doing maybe eight to 12 sets of something. So you can go up to 30. But really, you don’t need to, in when you do this, you do like a lift, and you can do a little bit of a hold and relax. And you want to do like up to 10 seconds hold if you hold it so not too long. But you also want to rest for the same amount of time at least between six to 10 seconds. And that’s a big mistake that people do when they just squeeze it briefly relax or hold on with and let go and then go back to the squeeze.

Céline Remy 34:03
If you do that where you slowly inhale, lift and squeeze up, hold for a few seconds exhale and let it relax and you have your breath that’s breathing. Normally the body’s relaxed. You do this a dozen times, and you do these two-three times a day. And that’s it. That said, that’s all it’s required. Easy peasy, right? Yeah, yeah. So start with that. Start with that, find those, find those muscles. Exercise them gently, but incorporate the left the whole than the relaxation.

Céline Remy 34:38
And do that two to three times a day, 10 times each time and you’ll be set and give it enough time. It might take a few weeks, but it won’t take very long, maybe two to three weeks of doing this every day and you’ll start to feel a difference.

Kevin Anthony 34:53
Definitely you will feel a difference and you know, like any other muscle if you do this for a few weeks, and you’re like wow makes a difference. You don’t go okay, I can stop now. All good, right? It’s like any other muscle, you don’t use it, you’re going to lose it. So, you know, you might not have to do it as frequently once you’ve built up the tone and the strength in it. But it’s something that you’re going to want to continue to do throughout the rest of your life to keep those muscles in good shape.

Céline Remy 35:17
I tell them every day I just like that. It feels good to me. It’s better than a cup of coffee, I squeeze my policy, and I feel energized.

Kevin Anthony 35:26
Well, you aren’t exactly the norm.

Céline Remy 35:30
I want to leave you with one last tip why you want to do this because squeezing your policy or your penis is magical. And when you do that you can attract things in your life and as woo-woo as it sounds. Anytime I’m looking for a parking space, I squeeze my pussy and ask for it to be there. And what happens I get a parking space

Kevin Anthony 35:48
that always works.

Céline Remy 35:50
So combine your wishes with a little squeeze of your pussy or penis because I’ve heard men friend who does that and it works too. You’ll see it just adds a little hump to make your manifestation happened very quickly.

Kevin Anthony 36:02
Well, there you go, you will have all the best parking spots or wherever you go,

Céline Remy 36:07
and the best sex life and erections and orgasms.

Kevin Anthony 36:09
Realistically, you should have the crappiest parking spots. So you got to walk a little bit because that’ll get you in shape, which will also help your sex life but do it for fun anyway, just to see if you can get it and then drive past and go park in the back. All right, everybody. That’s all the time we have for this episode. And we will see you next week. We hope you liked this episode of the love lab podcast. If you enjoy this show, subscribe. leave us a review and share it with your friends.

Céline Remy 36:41
And for more free exclusive content. Join us in the passion vault at kevinanthonycoaching.com/vault. Thanks for listening and remember you are amazing