As for any pelvic floor dimension, pelvic floor endurance 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 longer endurance:
Build up strength before. Endurance can feel difficult during the first workouts, depending on the initial pelvic floor strength you start with. If that's the case, don't despair. Focus on reaching the first targets of the endurance sequence in games. As your pelvic floor gets stronger, you'll surely be able to maintain the contraction longer.
Use imaged techniques. When it starts to feel difficult to maintain the contraction, try to breathe as slowly as you can and focus on mental images: retaining a grape in your vagina that you can't let go, sucking up water through a straw in your vagina and you're still thirsty...
Contraction patterns requested in games that help you work your endurance ability look like this ⏬
