Quick Contractions

Pelvic Floor

Gently lift around the urethra and anus for 1 second, release for 2 seconds, repeat 10 times

Quick Contractions, relaxed starting position — Left: relax while standing. Right: gently lift the pelvic floor for 1 second, then release fully for 2 seconds.

Quick Contractions, highlighted pelvic-floor area during a gentle internal lift — Left: relax while standing. Right: gently lift the pelvic floor for 1 second, then release fully for 2 seconds.

Time: 3 min
Difficulty: Beginner
Target: 10 reps · 1s hold / 2s rest

Method

Stand as shown or sit comfortably, keep your feet stable and breathe normally.
Imagine holding back urine and wind: gently squeeze around the urethra and anus and lift inward. Do not practise while urinating.
Keep your belly, buttocks and thighs relaxed; contract for just 1 second, then let go.
Rest completely for 2 seconds and repeat the 1-second hold and 2-second rest 10 times without rushing.

Tips

Separate each contraction instead of rushing.
Release fully after every repetition.
Prioritize form over speed.
Keep breathing normally.

Caution

Do not force speed or repetitions; stop for pain or urinary discomfort.

About the record

Tracked as a general exercise record.

What to do next

Compare the idea with your own day-to-day records.