Pelvic Floor Longer Holds
Pelvic Floor
Gently lift the muscles around the urethra and anus for 5–8 seconds, then rest equally long
- Time
- 10 min
- Difficulty
- Standard
- Target
- 2 sets × 6 reps · 8s hold / 8s rest
Method
- Sit with feet flat as shown and relax your belly, buttocks and thighs.
- Imagine holding back urine and wind: gently squeeze around the urethra and anus and lift inward. Do not practise while urinating.
- Breathe normally, hold gently for 5–8 seconds, then release completely for the same time; do not clench hard.
- Do six repetitions for one set, rest 1–2 minutes, and add a second set only if comfortable.
- Return to shorter Basic holds if you cannot relax or sustain the longer hold.
Tips
- Do not rely on your buttocks or thighs.
- Keep breathing and lift gently.
- Shorten the hold if you cannot maintain it.
- Longer contractions are not automatically better.
- Release fully between repetitions.
Caution
Do not clench forcefully; stop for pelvic pain or urinary discomfort.
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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