Pelvic Floor Basic
Pelvic floor
A basic routine that starts with 3-second holds and progresses to 5 seconds when comfortable
- Time
- 5 min
- Difficulty
- Beginner
Method
- Choose a comfortable position: lying down, sitting, or standing.
- Keep your abdomen, glutes, and thighs relaxed; do not hold your breath.
- Start with a gentle 3-second contraction, then release fully for 5 seconds.
- Only progress to a 5-second hold after 3 seconds feels controlled and comfortable.
- Complete 10 repetitions for one set; add a second set only when comfortable.
- Stop before pain, discomfort, or fatigue builds.
Caution
Stop if you feel pain or discomfort.
About the record
Tracked as a general pelvic floor exercise.
What to do next
Compare the idea with your own day-to-day records.
Add this habit