PELVIC MUSCLE PROGRAM FOR WEEK 3

Days 1-6

ALL DAYS (18 minutes):

Area 2: 1 x 72 Flex
Area 2: 2 x 21 5 second clenches
Area 2: 1 x 21 10 second clamps

ADDITIONALLY ON DAYS 4-6 (6 minutes):

Area 2: 1 x 7 20 second clamps. Performed with square breathing.

NOTE: This is how you perform square breathing for 20 second clamps:
While clamping:

1) INHALATION: Inhale slowly for 10 seconds
2) FULL RETENTION: Retain the breath for 10 seconds

While relaxaing:
3) EXHALATION: Exhale slowly for 10 seconds
4) VOID RETENTION: Remain with empty lungs for 10 seconds

Day 7

No pelvic muscle training – important to rejuvenate!