Endurance Kegel Holds (Submax)

Slow holds for endurance of the pelvic floor — near-submaximal only, equal rest. Patterned after common PFMT protocols (hold ~6–10s, equal rest, multiple sets). Never pain.

Try Express 15 Pelvic Balance block

Form cues

•Submax 60–70% effort
•Equal rest after every hold
•Full drop between reps

Common faults

•Max effort holds
•No rest
•Breath holding

Regressions

· 3–5s holds
· Fewer reps

Progressions

· 8–10s holds
· Standing positions