How often should I be doing the exercises?
Regular strength training is normally 3 times a week, but we suggest that women with bladder weakness train every day, which will bring much faster results. The best thing you can do is to get into a daily routine. Think about what time of day is best for you to spend 10 minutes concentrating on intensive training, and make a commitment to yourself that you will really do it, every day! Ten minutes is very little considering the big benefits you can achieve!
How long should I be holding each squeeze for?
We recommend 6-8 seconds, but this can be difficult in the beginning, so start off by holding it for as long as you can – which for most women may be only 2–4 seconds. It does get easier though with practice, and you will be able to get up to the full 8 seconds as you do these more and more – promise! For optimal training, in a 10 minute session, we recommend you build up to doing 3 sets of 8-12 slow, intense contractions. That’s something to aim for!
What about vaginal cones, exercises or biofeedback devices as an extra way to advance my training?
These extra tools can add to training if you are motivated to use them, but the main thing is to do your exercises daily and with sufficient intensity.
My life is so busy, I keep forgetting. Can you suggest ways to help me remember to do the exercises?
How about putting a reminder on your fridge, and on the mirror in your bathroom. Also, set your mobile phone alarm to beep you a reminder every so often! Some women find that the discipline of counting their contracting and recording them a training diary helps them to prioritise the training and increase the frequency.