Keep your breath flowing and independent from your pelvic floor contractions. It is ok if your breathing becomes shallow during endurance work.
Address any breath holding issues, by “letting your breath go”, after you are confident in performing your Discreetly Fit Exercises.
Using the Right Muscles
The goal is to utilise the pelvic floor muscles for this work and exclude other muscles like the muscles in your backside, inner thighs and most of all the outer abdominal muscles (the ones responsible for sucking or drawing in your stomach).
To exclude the outer abdominal wall from your Discreetly Fit Training, start off the exercises super slowly. If you jump in too fast and too hard, your outer abdominal wall is likely to jump in as well. If this happens the abdominal wall suddenly hardens up with your initial effort of contracting your pelvic floor muscles. If your stomach continues to strongly contract, you are probably still trying way too hard. Think of a feather light pelvic floor contraction to begin with. Breath holding can also create abdominal tension. So be sure that you are keeping your breath flowing even just a little.
As you are training you may notice another type of abdominal tightening which does not draw in your stomach, but gently tensions the abdominal wall in the lower regent. This is a desirable action and it can result in enhanced abdominal tone. However, it is also ok if you don’t feel this.
Excellent Training Quality
To achieve the desired results from the Discreetly Fit Training, you must achieve excellent quality contractions. Here are the ingredients:
When you elevate your contraction to its peak, concentrate on further maximising the lifting and closing actions of the muscle. Always aim to improve your maximal contraction. (Still, remember to start of gently to ensure correct muscle recruitment.)
This is as equally important part of your training as the contraction phase. The minimum duration of the relaxation where indicated is two slow, deep rib opening breaths. Relax a little longer if it feels right or your muscles need extra time to fully let go. Focus on releasing and letting go in your pelvic floor, even in the deeper layers.
Endurance work can be challenging, however it is relatively easy to strengthen. If your contraction releases by itself during endurance work, or your muscles wanting to let go don’t give up! Pick them up again and encourage your muscles to work for the entire 6 seconds. Eventually they will strengthen up and oblige to your request.
When your muscles can hold steady for 6 seconds, keep on improving your maximal contractions while you are holding.
Working with YOUR muscles
What you think your muscles can do may be different from their actual capability. Take notice of the current range of your pelvic floor muscle movement. The range of your present elevation and release is a perfect start and it will increase in time. If you push your muscles where they can not go, other muscles – typically the outer abdominal wall – will jump in to help. Aim to avoid such muscle compensation.
1/ Warm Up
The Discreetly Fit Warm Up consists of 10 light-medium Zip Ups (regular pelvic floor contractions). As you do them, start noticing and encouraging a gentle lifting and closing actions in your pelvic floor.
2/ Relax any muscle or internal tension in your body. Be only present for your training.
3/ Tune into your breath. Open the base of your ribcage and your abdominals with each breath. Take soft natural breaths, like it could be maintained all day long. Avoid lifting and relaxing your stomach mechanically.
4/ Bring your awareness internally down to your pelvic floor.
5/ Connect with the centre of your movement with appropriate visualisation, or with your awareness if you chose not to visualise.
6/ Perform the Discreetly Fit Training
7/ Pelvic Lift – When you completed your Discreetly Fit Training elevate your pelvis off the floor above the level of your heart. This can be accomplished from lying down or being on elbows and knees. To allow circulation to normalise maintain this position for 7-10 seconds. You can also apply this movement during training if it feels right.
Number of Repetitions
The recommended repetition for each exercise is 4, except for Power Zip Ups where it is 8. You can increase the repetitions to 8 for each exercise and 16 for the Power Zip Ups. The increase of repetitions is not necessary if the quality of your training is to its best.
It is recommended to perform the Discreetly Fit Training every day at least 1/day in one session for the duration of the Reform and then on most of your days. Return to everyday training when you feel it is indicated or feels right.
Schedule your training sessions for the same set time each day when you will not be distracted from it. If you are using the app you can set a Training Alarm. Treat these as important appointments and don’t break them. Perhaps link your sessions to an event that already exists in your day.
If you are currently experiencing any signs of pelvic floor weakness favour exercising in the evening. This way your pelvic floor muscles can restore their energy reserves by the morning, ready to serve you well again. If this is not possible, any time of the day is fine.
It is best not to leave your session for just before you go to sleep as there is a high chance of falling asleep or talking yourself out of it. You are also limited with positional changes. However, if it is your best option grab it!
If you repeatedly miss your training sessions schedule them for the morning when it is least likely that something else will come up.
The goal is to apply optimal training load. When the training load is optimal, you can feel one or more of the followings after your Discreetly Fit Training:
- your pelvic floor muscles became tired
- they became a tad more challenging to coordinate towards the end
- they became tingly or warm.
It is ok if you don’t feel any of these when you start. As you become more efficient with your training the impact is going to be felt. For this to happen, ensure that you keep improving your maximal contractions and relaxations.
Avoid overload as it can hinder progress. If you increase the number of your repetitions or frequency watch out for signs of pelvic floor strain. At this time, the energy stores of your pelvic floor muscles become depleted and as a result signs of weakness may present or magnify.
Order of Exercises
To ensure that you receive most benefits from the Discreetly Fit Training it is important to perform the training sequence exactly as prescribed from beginning to end.
Length of Training
It takes approximately 8 minutes to perform the Discreetly Fit Training without the sound recording and 10 minutes with the recording.
If you experience symptoms like pain during intimacy, soreness in the pelvic floor, pain when sitting, tightness, throbbing, aching, stabbing, spasm, difficulty emptying the bladder or bowels, incomplete emptying or pain inserting a tampon consult a pelvic floor specialist physio BEFORE you perform the Discreetly Fit Training. When your symptoms are resolved the Discreetly Fit Training is one of the best things you can do for yourself to ensure long term quality of life and self esteem.
Performing the Discreetly Fit Training lying on your back for the rest of your days, in bed, is a quantum leap away from not doing it at all. However, it is beneficial for your muscles to shift positions. Consider mixing position in lying down, kneeling, sitting and standing up. Favour your strong positions first. Ensure that your posture is not twisted, your spine is as comfortably tall and you remain relaxed. In any position, the further you have your legs apart and the more upright you are (for most people) the more challenging the training becomes.