Contract and Release
Perform this training in sets of contractions, three times a day, for one week. Increase the number of contractions to set of fifty, three times a day for one week. Aim to build up to one hundred sets of contractions, every day as a sustained part of your physical sexual health routine. To ensure that all area of the muscle are engaged, you should alternate between short bursts of contractions, and contractions which are held then gradually released.