Kegel exercises strengthening your pelvic floor muscles. To create a calorie surplus and gain mass, you'll need more than this -- around to more on training days, according to personal trainer JC Deen. Start by understanding what Kegel exercises can do for you — then follow these instructions for contracting and relaxing your pelvic floor muscles. Healthy Lifestyle Women's health. As you get stronger and more confident under the guidance of a coach, start Muscle teen woman free-weight moves such as barbell squats and deadlifts, bench presses and Muscle teen woman and aim for three sets of six to 15 reps, hitting each muscle group three times per week.