Strength
Quick flicks
Squeeze hard and let go right away. This trains the fast-twitch fibers that react when you cough, sneeze or need to hold back.
How to do it
- Squeeze fast and firm, like a blink of the muscle.
- Release at once and completely before the next one.
- Keep the rhythm: 1 second on, 1 second off.
- Do 10 to 20 flicks per set, with rest between sets.
Common mistakes
- Chaining flicks without fully releasing in between.
- Turning it into a flutter: every flick is a complete contraction.
- Letting the glutes join in.
When to use it
Pair it with long holds in the same session.
Practice it now
Keep going
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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.
OpenPyramid
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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.
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