A one-week pelvic floor training plan

A plan takes the guesswork out. This week is deliberately simple: short, daily, doable. Adjust the numbers to how you feel – clean beats a lot.

## The basic pattern Two building blocks alternate. Long holds train endurance; short, fast contractions train responsiveness. Always: fully release after each contraction and keep breathing calmly.

## The week at a glance - Mon, Wed, Fri – endurance: contract and hold for about 3–5 seconds, then release for the same time. 8–10 repetitions, 1–2 rounds. - Tue, Thu – speed: short, strong contractions (about 1 second) with clear relaxation in between. 10–15 repetitions. - Sat – everyday: slip a few deliberate contractions into moments when you're otherwise just idle (waiting, brushing your teeth). - Sun – rest: recovery is part of training.

## How to progress When a week feels easy, increase the hold time first, then the repetitions – never both at once. Quality over quantity: 6 clean ones beat 15 with pushing.

## Important If you notice increasing tension, pain or urge to urinate, cut back and take breaks. See a doctor for persistent symptoms; this does not replace a diagnosis.

Sources: Dorey et al., Br J Gen Pract 2004; Pastore et al., Ther Adv Urol 2014.

_This article is for information and does not replace medical advice._