Strength
Pyramid
Holds that grow and then shorten: 2, 4, 6, 8, 6, 4 and 2 seconds. It builds endurance without getting boring.
How to do it
- Squeeze and hold 2 seconds. Release and rest.
- Repeat with 4 seconds, then 6. Advanced users go to 8.
- Come back down: 6, 4 and 2.
- Rest between holds for at least as long as the hold.
Common mistakes
- Rushing the rests at the top of the pyramid.
- Losing effort in the last seconds. If that happens, stay at 6 for now.
When to use it
It comes in around week 6. First, own a 6 to 8 second long hold.
Practice it now
Keep going
Hold and pulse
You hold at half strength and, without letting go, add strong pulses on top. It combines endurance with fine control.
OpenThe Knack
This takes training into real life: contract just before the effort that causes a leak. Physical therapists call it the Knack.
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.