Workout Program (progressive weekly steps)

The following describes the breakdown of each weekly exercise session. However, the website/app does all the calculations for you and shows you when to “work” and “rest” so all you need to do is follow along with the weekly workout sessions.

Workout Program (Progressive)

[ 4 times/day & 7 days/week ]

Keeping it simple

These exercises below are described in great detail for those of you who are analytical but actually performing the workout exercises under the WORKOUT button will be very easy to do once you learn how to contract these muscles properly.

*To make it simple, only read Week #1 before you start Week #1. Then read Week #2 before you start Week #2, etc. Reading all of the workout routines at one time can be confusing.

Pelvic Floor Muscle (PFM) Exercises

• Always remember to breath normally through your nose, remaining calm and relaxed
• Try to focus in on feeling the contractions from the pubic bone area to the anus to the tail bone (it may take days to weeks to do this well)

Week #8 — [HYBRID — Alternate between Fast + Slow Hold Contraction]

This might take a few times to figure out and master but once you do, it will be a great “all-around work out program” to maintain both “fast twitch” and “slow twitch” muscles for life.

Rep 1 Fast Hold Contraction:

• Quickly contract your PFM muscles with (90%) effort but "without straining"
• Hold the contractions for 10 seconds of work, and immediately relax for 5 seconds of rest

Rep 2 Slow Hold Contraction:

• Slowly ramp up the contraction of your PFM muscles with 0-90% effort. This means start contracting from 0% effort and steadily increasing the effort for about 3 seconds until you are contracting with 90% effort (without straining)
• Hold the 90% contraction for 7 more seconds for a total of 10 seconds
• Then slowing let off the 90% contraction for about 3 seconds, going down to 0% effort where you are totally relaxed and then relax for 2 more seconds for a total of 5 seconds
• REPS 3 + 4 are simply repeats of combination REPS 1 + 2
• Then repeat the 4-REP program for a total of 6 SETS

Week #9 — [HYBRID — Fast + Slow Hold Contraction]

Rep 1 Fast Hold Contraction:

• Quickly contract your PFM muscles with (95%) effort but "without straining"
• Hold the contractions for 12 seconds of work, and immediately relax for 8 seconds of rest

Rep 2 Slow Hold Contraction:

• Slowly ramp up the contraction of your PFM muscles with (0-95%) effort. This means start contracting from 0% effort and steadily increasing the effort for about 3 seconds until you are contracting with 95% effort (without straining)
• Hold the 95% contraction for 9 more seconds for a total of 12 seconds
• Then slowing let off the 95% contraction for about 3 seconds, going down to 0% effort where you are totally relaxed and then relax for 5 more seconds for a total of 8 seconds
• REPS 3 + 4 are simply repeats of combination REPS 1 + 2
• Then repeat the 4-REP program for a total of 5 SETS

Week #10 — [HYBRID — Fast + Slow Hold Contraction]

Rep 1 Fast Hold Contraction:

• Quickly contract your PFM muscles with (95%) effort but "without straining"
• Hold the contractions for 13 seconds of work, and immediately relax for 7 seconds of rest

Rep 2 Slow Hold Contraction:

• Slowly ramp up the contraction of your PFM muscles with (0-95%) effort. This means start contracting from 0% effort and steadily increasing the effort for about 3 seconds until you are contracting with 95% effort (without straining)
• Hold the 95% contraction for 10 more seconds for a total of 13 seconds
• Then slowing let off the 95% contraction for about 3 seconds, going down to 0% effort where you are totally relaxed and then relax for 4 more seconds for a total of 7 seconds
• REPS 3 + 4 are simply repeats of combination REPS 1 + 2. Then repeat the 4-REP program for a total of 5 SETS

Week #11 — [HYBRID — Fast + Slow Hold Contraction]

Rep 1 Fast Hold Contraction:

• Quickly contract your PFM muscles with (95%) effort but "without straining"
• Hold the contractions for 14 seconds of work, and immediately relax for 6 seconds of rest

Rep 2 Slow Hold Contraction:

• Slowly ramp up the contraction of your PFM muscles with (0-95%) effort. This means start contracting from 0% effort and steadily increasing the effort for about 3 seconds until you are contracting with 95% effort (without straining)
• Hold the 95% contraction for 11 more seconds for a total of 14 seconds
• Then slowing let off the 95% contraction for about 3 seconds, going down to 0% effort where you are totally relaxed and then relax for 3 more seconds for a total of 6 seconds
• REPS 3 + 4 are simply repeats of combination REPS 1 + 2
• Then repeat the 4-REP program for a total of 5 SETS

Week #12 — [HYBRID — Fast + Slow Hold Contraction]

Rep 1 Fast Hold Contraction:

• Quickly contract your PFM muscles with (95%) effort but "without straining"
• Hold the contractions for 15 seconds of work, and immediately relax for 5 seconds of rest

Rep 2 Slow Hold Contraction:

• Slowly ramp up the contraction of your PFM muscles with (0-95%) effort. This means start contracting from 0% effort and steadily increasing the effort for about 3 seconds until you are contracting with 95% effort (without straining)
• Hold the 95% contraction for 12 more seconds for a total of 15 seconds
• Then slowing let off the 95% contraction for about 3 seconds, going down to 0% effort where you are totally relaxed and then relax for 2 more seconds for a total of 5 seconds
• REPS 3 + 4 are simply repeats of combination REPS 1 + 2
• Then repeat the 4-REP program for a total of 6 SETS

What happens after week #12?

NOTE 1:

After 3-6 months and after you have very little or no incontinence issue (varies person to person), you can cut back the 4+ sessions per day to just once a day as a maintenance plan.

NOTE 2:

After week #12, you can also go to the CUSTOMIZE page and change up your routine slightly to suit your preferences. Base this on how well or how poorly your results are and what your pelvic muscle strength level is. Confer with your doctor for approval before altering your workout.

NOTE 3:

Remember: Good Technique is key in any exercise program. Proper technique is the only way you will make real progress. If you cheat, you are only cheating yourself.