As for any pelvic floor dimension, pelvic floor strength is built along with pelvic floor training exercises as they work on building an overall healthy pelvic floor.
However, here are a few tips that we know matter if you're looking at optimizing your pelvic floor training toward a higher strength:
Focusing on the technique first. Just like any muscle group, you'll improve the efficiency of your pelvic floor training if you focus on contracting your pelvic floor in an isolated fashion. It can be worth calibrating with a lower strength to be able to reach targets in games with a good contraction quality versus over-achieving but leaving aside the quality.
Respect the rest time. Any sports coach would tell you that rest time is as important as training time to build up strength. Take at least 2 days rest a week and don't train for more than 15 minutes in a row. Ideally, train with a focus for 8 minutes x 4 times a week.
Stay consistent. Strength is built up gradually. Set yourself reminders to make sure you do your pelvic floor training consistently. You'll soon see results!
Increase exercise intensity gradually. To build up strength, use the calibration step to play games at an increasing difficulty rate. A bit like push-ups, play your first game at 75% of your strength, then 85%, then 95%. See how far you go!
Contraction patterns requested in games that help you work your strength ability look like this ⏬
