Mustanger Ergo Premium

This program uses the Mustanger Ergo Premium saddle to effectively strengthen pelvic muscles, focusing on control and endurance. Perform regularly for best results.

Week 1: Beginner Level

Morning: 5–10 squeezes, hold 5 sec, rest 5–10 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: 10–15 squeezes, hold 7–10 sec, rest 10–15 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: 15–20 squeezes, hold 10–15 sec, rest 10–15 sec, repeat 5 times
Evening: add 5 short squeezes (hold 5 sec, rest 5 sec)
Goal: Build endurance and control.

Week 4: Max Load and Stability

Mon, Tue, Thu, Fri:
Morning: 20–25 squeezes, hold 15–20 sec, rest 15–20 sec, repeat 5 times
Evening: 20 short squeezes (hold 2–3 sec, minimal rest)
Goal: Achieve stability and muscle tone.

Tips:

Breathing: Keep breathing smooth and deep to relax muscles between squeezes.
Progression: If exercises feel easy, gradually increase hold time and repetitions.
Consistency: Regular exercise helps achieve results faster—avoid missing workout days.
Rest: Allow muscles to recover with rest days to prevent fatigue.