A 7 Day Pelvic Floor Strong System Plan inspired by Alex Miller’s approach
Designed to target urinary incontinence and strengthen your pelvic floor in a structured way. This plan incorporates exercises, breathing techniques, and bladder training for optimal results.
Day 1: Introduction to Pelvic Floor Awareness
- Goal: Learn to isolate and engage the pelvic floor.
Morning Routine:
- Kegels (Lying Down): Lie on your back with knees bent and feet flat. Tighten your pelvic floor for 5 seconds, then relax for 5 seconds. Do 3 sets of 10 reps.
- Diaphragmatic Breathing (5 minutes): Sit or lie down, place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, letting your belly rise. Exhale, engaging your pelvic floor. Repeat for 5 minutes.
Afternoon Routine:
- Bladder Training: Track your bathroom visits and try to hold off a little longer before each visit. Set a timer for 1 hour and increase it every day.
Evening Routine:
- Kegels (Sitting): Perform the same Kegel exercise as in the morning but seated. Aim for 3 sets of 10 reps, with a 5-second hold for each repetition.
Day 2: Connecting Pelvic Floor to Core
- Goal: Start integrating core exercises with pelvic floor engagement.
Morning Routine:
- Kegels with Diaphragmatic Breathing: Combine 3 sets of Kegels with deep breathing. Inhale deeply, and as you exhale, perform a 5-second Kegel hold. Repeat for 3 sets of 10 reps.
Afternoon Routine:
- Pelvic Tilts: Lie on your back, knees bent. Tilt your pelvis upward, engaging your pelvic floor and abs. Hold for 5 seconds, then release. Do 3 sets of 10.
- Bladder Training: Increase your bathroom interval by 15 minutes. For example, if you waited 1 hour between bathroom visits on Day 1, wait 1 hour and 15 minutes today.
Evening Routine:
- Quick Flick Kegels: Quickly contract and release the pelvic floor muscles for 10 fast contractions. Do 2-3 sets.
Day 3: Adding Functional Movements
- Goal: Build strength through full-body exercises.
Morning Routine:
- Bridge Pose: Lie on your back, knees bent, feet flat. Lift your hips toward the ceiling, squeezing your glutes and pelvic floor at the top. Hold for 5 seconds. Do 3 sets of 10 reps.
Afternoon Routine:
- Bodyweight Squats: Stand with feet shoulder-width apart. Lower into a squat while engaging your pelvic floor. Rise back up, maintaining pelvic floor engagement. Do 2-3 sets of 10 reps.
- Bladder Training: Continue increasing the time between bathroom visits by another 15 minutes.
Evening Routine:
- Kegels (Standing): Stand tall and do 3 sets of 10 Kegel reps, holding for 5-10 seconds each.
Day 4: Core and Pelvic Floor Synergy
- Goal: Strengthen the connection between core and pelvic floor muscles.
Morning Routine:
- Kegels with Breathing (Advanced): Perform Kegels while focusing on your breathing. As you exhale, pull your pelvic floor muscles inwards. Increase the hold to 8-10 seconds. Do 3 sets of 10 reps.
Afternoon Routine:
- Pelvic Tilts and Diaphragmatic Breathing: Combine these exercises by engaging the core and pelvic floor with each tilt. Do 3 sets of 10 reps.
- Bladder Training: Extend the time between bathroom trips again, aiming for 1 hour and 45 minutes.
Evening Routine:
- Bridge Pose: Perform 2-3 sets of 10 reps, lifting your hips and squeezing the pelvic floor as you rise.
Day 5: Enhancing Control and Endurance
- Goal: Build endurance for bladder control and muscle strength.
Morning Routine:
- Kegels (Long Hold): Aim for a 10-second hold with 5-second rest between reps. Do 3 sets of 10.
Afternoon Routine:
- Bodyweight Squats with Hold: Lower into a squat while engaging the pelvic floor. Hold for 5-10 seconds at the bottom, then rise. Do 2-3 sets of 10 reps.
- Bladder Training: Increase the bathroom interval to 2 hours.
Evening Routine:
- Quick Flick Kegels: Perform 10 quick contractions followed by 10 slow, controlled Kegels. Do 2-3 sets.
Day 6: Strength and Mobility
- Goal: Strengthen and add mobility to the pelvic floor.
Morning Routine:
- Kegels with Breathing and Movement: Do Kegels while walking or doing light movements. As you step forward, engage your pelvic floor. Do 3 sets of 10.
Afternoon Routine:
- Bridge Pose with Leg Lifts: While in bridge pose, lift one leg off the ground, maintaining pelvic floor engagement. Alternate legs for 10 reps on each side. Do 2 sets.
- Bladder Training: Continue to increase time between bathroom trips by another 15 minutes.
Evening Routine:
- Standing Kegels: Perform Kegels while standing, focusing on holding for 10 seconds. Do 3 sets of 10.
Day 7: Consolidation and Progress
- Goal: Consolidate gains and prepare for ongoing improvement.
Morning Routine:
- Kegels (Long Hold and Quick Flicks): Combine 10-second Kegel holds with 10 quick contractions. Do 2-3 sets of 10 reps.
Afternoon Routine:
- Bodyweight Squats and Pelvic Tilts: Perform 2-3 sets of 10 squats followed by 10 pelvic tilts to strengthen the core and pelvic floor.
- Bladder Training: Try to extend your bladder interval to 2 hours and 15 minutes today.
Evening Routine:
- Bridge Pose and Kegels: Do 2-3 sets of bridge pose, engaging your pelvic floor, followed by 10 long Kegel holds.
After 7 Days
- Results: By the end of this week, you should notice improved bladder control, reduced leakage, and stronger pelvic floor muscles. While 7 days provides a strong foundation, continue the routine for ongoing progress.
Ongoing Plan:
- Continue the exercises daily, gradually increasing intensity (e.g., adding weights to squats or lengthening the duration of Kegel holds).
- Keep up with bladder training to build further control.
Adjust as you get stronger, incorporating more challenging variations of the core and pelvic exercises.
