The Fitness Test assesses your pelvic floor on 5 key dimensions (Strength, Control, Speed, Endurance, and Contraction Quality). Take this test regularly to keep track of your progress.

Squeeze as hard as you can. This first exercise assesses your maximum Strength in grams (the maximum weight your pelvic floor could theoretically lift). A strong pelvic floor will be able to effectively counteract intra-abdominal pressure increase (when coughing, laughing, getting up from the ground, etc.).

Try to hit catch all 50 seeds. Control represents your ability to express all contraction intensities between deep relaxation and maximum contraction. High control of your pelvic floor will help you apply the right amount of pressure in all situations without undue stress and fatigue.

Catch as many bugs as you can in 10 seconds. The countdown will start the timer automatically. You will need to contract at 90% of your strength measured in the Strength part of the Fitness Test to reach the insects.

The better you fare on this indicator, the quicker your pelvic floor will be able to respond to any sudden intra-abdominal pressure increase (when coughing, laughing, getting up from the ground, etc.) and come back to a relaxed state.

Stay above the pipe as long as you can. The Endurance is equal to the duration you were able to hold a contraction of at least 75% of your max Strength. The better you fare on this indicator, the longer and more peacefully you will be able to hold a pressing need to pee.

Maintain a high Contraction Quality throughout all the exercises above. This way, you'll safely take the test and be sure to get representative results.