Kegel Exercises with 5-Second Holds

Contract the pelvic floor muscles for 5 seconds, then fully relax for 5 seconds, repeating in a controlled cycle. Use the muscles that stop urine flow only once to identify the right muscles, but don’t practice during urination, since that can train dysfunctional patterns. This builds pelvic floor strength and control while avoiding habits that can interfere with normal bladder function.