The right training frequency and duration depend on your individual needs and condition. Here’s a quick guide to help you:
General Recommendation
We suggest training 3 to 5 times a week for 10 minutes per session. Adjust based on your current needs and condition.
Tailored Guidelines
You… | Start with | After building up strength, continue with |
Beginner | 4 x 5 minutes a week | 3 x 10 minutes a week |
Regular | 3 x 10 minutes a week | 4 x 10 minutes a week |
Speed Goals | 4 x 8 minutes a week | 5 x 8 minutes a week |
⚠️ Health professionals recommend not exceeding 15 minutes per day and/or 45 minutes per week.
Why Short and Consistent Sessions Work Best
Consistency is key: Training regularly for short periods leads to better results.
Backed by research: Studies show training at least 4 days a week is more effective than less frequent sessions.
Avoid fatigue: Pelvic floor muscles fatigue quickly, so shorter sessions help maintain quality Kegel contractions.
Don’t Forget Relaxation!
Relaxation is just as crucial as contraction for a healthy, flexible pelvic floor. Ensure each contraction is followed by a full relaxation phase.
For a personalized plan, consult your pelvic health professional. They can guide you on the ideal training frequency and duration for your needs.