Long hold
This is the classic Kegel: squeeze and hold. It trains the slow-twitch fibers that give you endurance.
- Squeeze over 1 second to a firm effort, short of your maximum.
- Hold without letting the effort fade. Start at 3 seconds and build up gradually to 10.
- Release fully. Rest for as long as you held, or longer.
- Do 6 to 10 reps. Quality before quantity.
Common mistakes
- Letting the effort fade halfway through the hold.
- Skipping the rest: the muscle needs to let go completely.
- Holding your breath. Keep breathing through the hold.
When to use it
It is the base of the strength program. If you have pelvic pain or tension, start with the reverse Kegel instead.
Keep going
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.
OpenElevator
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.
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.