The Exercise Log will help ensure that you stick with a progressive plan, setting new strength goals with each week. Follow these three simple steps:
Establish Baseline Strength
Start with long holds by contracting your pelvic floor muscles and holding as long by contracting your pelvic floor muscles as hard as you can, releasing and then contracting again. Record the number of quick flicks you can do in 15 seconds.
Write your plan goals based on 50% of your baseline strength. Increase your reps and duration each week.
Review Your Progress
Refer to your diary and exercise log each week to find correlations between your strengthening and bladder control, and revel in your progress!