How many of these workouts to I have to do?
We developed the workouts such that each can be “stand alone” (i.e., doing any of the workouts in its entirety will work all the muscles that need to be strengthened). So, if you find one in particular that you like, stick with it. Or, if you feel like you need to mix things up, you can switch around among the workouts. The last one is harder than the others, so you should use that one only after you feel that you have mastered the other three.
How frequently and how long do I have to do these exercises?
With any muscle group in your body, it typically takes from four to six weeks, consistently performing the exercises three times a week, to see the neuromuscular adaptations that are required for increased strength and endurance. That includes your pelvic floor muscles. You may notice a positive effect before that, but generally it will take four to six weeks of consistent exercise to see a significant change.
What are the “time efficient workouts?
The “time efficient” workouts that are found at the end of the DVD are the same workouts as the others, but without the longer introductions that explain how to set up for the exercises. So, once you’ve mastered how to do all exercises within a workout properly, you can use the shortened versions to make sure you’re using your time most efficiently.
Once I notice a decrease in my symptoms, have I fixed the problem?
Unfortunately, no. Muscles get strong and stay strong only if we consistently exercise them. Our recommendation would be to continue a maintenance program once you have achieved your goal of a decrease or resolution of symptoms. A maintenance program would include performing 8-10 pelvic floor lifts and holds every day. Your goal should be to become independent with these exercises and that is why we demonstrate how to do them lying on your back, sitting and standing. Once you have mastered your pelvic floor contraction and elevation in all three of these positions, you should have no problem incorporating at least 8-10 contractions into your daily routine. This includes standing in the grocery line, sitting in your car or at work, and lying in bed, to give just a few examples. This should help maintain the increased pelvic floor strength you have achieved. Please note that continuing to work your entire abdominal basket would be ideal, targeting your low back, your glutes and your lower abdominal muscles. Whether you use your favorite exercises from our DVD or other exercises that target your abdominal basket, you must remember that these areas form a strong base for optimal posture and overall body health.