Pelvic Floor Longer Holds
Pelvic floor
A controlled endurance routine using 5–8-second holds and equal rest
- Time
- 10 min
- Difficulty
- Standard
Method
- Begin with several 3-second contractions and 5 seconds of rest to check your form.
- When that feels controlled, gradually use a gentle 5–8-second hold.
- Rest fully for the same length of time; do not rush the next repetition.
- Complete six repetitions, rest for 1–2 minutes, and add a second set only if comfortable.
- Return to the shorter Basic routine on days when longer holds are not controlled.
Caution
Do not hold a forceful contraction. Stop if it hurts.
About the record
Use this as a log of practice; individual response varies.
What to do next
Compare the idea with your own day-to-day records.
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