Program Steps and Exercises
Kegels (Tightening While Sitting)
Step 1 – Sit in a sturdy chair without arms. Place your hands on your knees and keep both feet flat on the floor.
Step 2 – Find the muscles you use to stop your urine from coming out.
Step 3 – Squeeze and lift those muscles up and in, like you are trying to stop yourself from peeing.
Hint – Keep breathing normally and try not to squeeze your buttocks or your stomach muscles.
Pfilates Butterfly Contractions/Kegels
Step 1 – Sit on the floor with your back straight, shoulders back, chest lifted, and head looking straight ahead.
Step 2 – Bring your feet together so your heels touch, or as close together as you comfortably can.
Step 3 – Gently tighten your pelvic muscles (the muscles you use to stop urine).
Hint – Keep breathing and try not to squeeze your buttocks or your stomach muscles.
Pfilates Bridge Contractions/Kegels
Step 1 – Lie on your back with your knees bent and your feet flat on the floor.
Step 2 – Lift your hips up and gently tighten your pelvic muscles (the muscles you use to stop urine).
Hint – Keep breathing and try not to squeeze your buttocks or your stomach muscles.
Weekly Step-by-Step Program
Weekly Program
| Week | Exercise | Position | Reps | Sets | Hold |
| 1 | Slow Contractions | Lying on back or Sitting | 15-20 | 3 | 5 seconds |
| 2 | Slow Contractions | Lying on back or Sitting | 15-20 | 3 | 5 seconds |
| 3 | Fast Contractions | Lying on back or Sitting or Standing | 40 | 3 | 1 second |
| 4 | Fast Contractions | Lying on back or Sitting or Standing | 40 | 3 | 1 second |
| 5 | Slow Contractions Fast Contractions | Lying on back or Sitting or Standing | 12 40 | 3 1 | 10 seconds 1 second |
| 6 | Slow Contractions Fast Contractions | Lying on back or Sitting or Standing | 12 40 | 3 1 | 10 seconds 1 seconds |
| 7 | Slow Contractions Fast Contractions | Lying on back or Sitting or Standing | 12 40 | 3 1 | 10 seconds 1 seconds |
| 8 | Slow Contractions Fast Contractions | Lying on back or Sitting or Standing | 12 40 | 3 1 | 10 seconds 1 seconds |
| 9 | Slow Contractions Butterfly Contractions | Lying on back or Sitting or Standing Sitting | 3 12 | 3 1 | 10 seconds 1 seconds |
| 10 | Slow Contractions Butterfly Contractions | Lying on back or Sitting or Standing Sitting | 3 12 | 3 3 | 10 seconds 1 seconds |
| 11 | Slow Contractions Butterfly Contractions | Lying on back or Sitting or Standing Sitting | 3 12 | 3 3 | 10 seconds 1 seconds |
| 12 | Slow Contractions Butterfly Contractions | Lying on back or Sitting or Standing Sitting | 3 12 | 3 3 | 10 seconds 8 seconds |
| 13 | Slow Contractions Butterfly Contractions Bridge Contractions | Lying on back or Sitting or Standing Sitting Lying on Back | 12 3 10 | 1 3 3 | 10 seconds 8 seconds 3 seconds |
| 14 | Slow Contractions Butterfly Contractions Bridge Contractions | Lying on back or Sitting or Standing Sitting Lying on Back | 12 3 10 | 3 3 3 | 10 seconds 8 seconds 3 seconds |
| 15 | Slow Contractions Butterfly Contractions Bridge Contractions | Lying on back or Sitting or Standing Sitting Lying on Back | 12 3 10 | 12 3 3 | 10 seconds 8 seconds 3 seconds |
| 16 | Slow Contractions Butterfly Contractions Bridge Contractions | Lying on back or Sitting or Standing Sitting Lying on Back | 12 3 10 | 12 3 3 | 10 seconds 8 seconds 3 seconds |
| 17 | Slow Contractions Butterfly Contractions Bridge Contractions | Lying on back or Sitting or Standing Sitting Lying on Back | 12 3 10 | 12 3 3 | 10 seconds 8 seconds 3 seconds |
| 18 | Slow Contractions Butterfly Contractions Bridge Contractions | Lying on back or Sitting or Standing Sitting Lying on Back | 12 3 10 | 12 3 10 | 10 seconds 8 seconds 3 seconds |
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