High-intensity pelvic floor circuit combining slow holds, rapid pulses, and reverse Kegels for comprehensive strength and control.
Round 1: 5 slow holds at 20 seconds each, 10 seconds rest between.
Round 2: 30 rapid pulses (1 second each), rest 30 seconds, repeat 3 times.
Round 3: 5 reverse Kegel holds at 15 seconds each.
Round 4: Alternating — Kegel 5s, reverse Kegel 5s, repeat 10 times.
Cool down with 2 minutes of diaphragmatic breathing.
Complete the full circuit once.