12-week plan
The same program as the app, on one page. One or two sessions of 3 to 5 minutes a day, with one recovery day a week.
Weeks 1 and 2
Foundation
Learn to isolate the muscle and to release it.
| Find the muscle | 5 reps of 2 seconds, 5 seconds rest |
| Long hold | 6 to 9 reps of 3 to 4 seconds, at half effort |
| Quick flicks | 10 to 16 flicks |
| Reverse Kegel | 4 breaths |
| Breathing | 3 cycles |
Weeks 3 to 5
Build
Endurance and speed.
| Long hold | 8 reps of 5 to 8 seconds |
| Quick flicks | 15 to 19 flicks |
| Elevator | 2 to 3 climbs of 3 floors |
| Reverse Kegel | 5 breaths |
| Breathing | 3 cycles |
Weeks 6 to 8
Strength
Longer holds and combinations.
| Long hold | 10 reps of 8 to 10 seconds |
| Pyramid | 2-4-6-4-2, then 2-4-6-8-6-4-2 |
| Hold and pulse | 3 to 4 reps of 8 seconds with 3 pulses |
| The Knack | 5 reps |
| Reverse Kegel | 6 breaths |
Weeks 9 to 12
Control
Blocks for your goal and a final test.
| Long hold | 10 reps of 10 seconds |
| Reverse Kegel | 6 to 8 breaths |
| Breathing | 3 cycles |
Weeks 9 to 12, by goal
| Control | quick flicks, hold and pulse |
| Firmness | hold and pulse, 4-floor elevator |
| Bladder | the Knack, urge control |
| Tension | reverse Kegels, body scan |
Program rules
- One recovery day a week.
- Two sessions a day at most. More is not better.
- If pain shows up, stop and switch to the release routine.
- Test your records every 3 weeks: max hold in seconds and flicks in 10 seconds.
Pelvic pain or tension? Use the Release routine and take the self-check before you squeeze. Squeeze or release?
The app does this for you
Real iPhone haptics, voice in English or Spanish, 20 levels, and your records stored only on your phone. Join the list and we will tell you when the beta opens.