Quick Flicks
Fast-twitch reps
How to
Contract the pelvic floor sharply, as if stopping a sneeze, then release completely. One flick is one second up, one second down.
Benefits
- Trains the fast-twitch fibers used for coughs, sneezes and sudden laughs
- Builds control for stress-incontinence moments
- Pairs well as a warm-up before a long-hold set
Practice
Ten flicks, rest, repeat for three rounds. Speed comes from full release, not from squeezing harder.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
