Elevator
Picture the muscle as an elevator. You go up one floor at a time and come down just as slowly. It trains control, not just strength.
- Floor 1: a light contraction, about a third of your effort.
- Floor 2: a little more. Floor 3: nearly everything you have.
- Hold at the top for 2 seconds.
- Come down floor by floor without dropping. Rest and repeat.
Common mistakes
- Going straight to the top floor.
- Letting the elevator drop on the way down: the controlled descent is half the exercise.
- Clenching your jaw or shoulders.
When to use it
It joins the program from week 3, once your long holds are clean.
Keep going
Pyramid
Holds that grow and then shorten: 2, 4, 6, 8, 6, 4 and 2 seconds. It builds endurance without getting boring.
OpenHold and pulse
You hold at half strength and, without letting go, add strong pulses on top. It combines endurance with fine control.
OpenReverse Kegel
The opposite of squeezing: lengthening and releasing the pelvic floor with your breath. It is the key when there is tension, and the cooldown of every strength session.
OpenThe 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.