Instruction on advance Kegel Exercise

If you have no problem performing basic Kegel exercise, you should give yourself a little more challenge. There are two main types of advance Kegel exercise. One is varying the pace of the exercise whereas the other is to vary your body’s position. You could mix these two type of advance Kegel exercise after you feel comfortable performing them.

Kegel Exercise's pace.

Fast and slow
You could increase the difficulty by changing the speed of the repetition. You can do 5 really fast rep follow by one 10 second or five 10 second rep follow by 10 fast rep. The hardest will be doing slow-fast-slow fast.

Fast squeeze/slow release or slow squeeze/ fast release.
Since there are two actions - squeeze and release, you can have two paces in one repetitions of Kegel. Do a five second squeeze then release in one second. You should keep your breathing and rhythm with the exercise.

Elevator Kegel exercise
During the squeezing, pause for 1 second several times. Just like an elevator making stop before it reach the destination. You can pause during relaxation, too.

Kegel Exercise's position.

Half squat : Sit on your leg with your knee on the floor. Slowly stand up on your knees and squeeze at the same time. Lower your body back to your leg and relax.

Full squat : Sit on you feet as if you are sitting on a chair. Slowly stand up as you squeeze. Relax and you sit. If you have problem doing squat, put you back against the wall. If you carrier some of your weight and make the exercise easier.

From behind: stand on you keen and hand(as if a horse). Lower your upper body until your stomach touches the ground. You can do it with you leg close or apart.

The missionary: lay you back on your bed. Raise your leg and bent you knee until you leg perpendicular to the floor you your thigh and leg make a 90 degree angle.