This program uses the Mustanger Ergo Comfort Women saddle to strengthen pelvic muscles, focusing on endurance and control. Perform regularly for optimal results.
Week 1: Beginner Level
Morning: 3-10 sec squeezes, rest 10-20 sec, repeat 5 times
Evening: Repeat morning exercises
Rest Days: Wed, Sat, Sun
Goal: Learn basic exercises and adapt muscles to the saddle.
Week 2: Increase Hold Time
Mon, Tue, Thu, Fri:
Morning: 10-30 sec squeezes, rest 15-30 sec, repeat 5 times
Evening: Repeat morning exercises
Goal: Increase hold time to activate pelvic muscles.
Week 3: Progress and Control
Mon, Tue, Thu, Fri:
Morning: 15-30 sec squeezes, rest 15-30 sec, repeat 5 times
Evening: Add 5 short squeezes (5 sec hold, 5 sec rest)
Goal: Build endurance and control.
Week 4: Max Load and Stability
Mon, Tue, Thu, Fri:
Morning: 20-30 sec squeezes, rest 20-30 sec, repeat 5 times
Evening: 20 short squeezes (2-3 sec hold, minimal rest)
Goal: Achieve stability and muscle tone.
Tips:
Breathing: Breathe deeply and smoothly to relax muscles.
Progression: Gradually increase hold time and repetitions.
Consistency: Regular exercise helps achieve faster results.
Rest: Allow muscles to recover on rest days.
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