This timer counts squeeze and rest for you. You can use the times from chapter 4 of the book, or set your own.

A simple session

1. Empty the bladder. Sit, stand, or lie down. Keep the stomach, thighs, and buttocks relaxed.
2. On Squeeze or Tighten, lift the PC only — the muscle that would stop urine or hold in gas. Breathe.
3. On Rest or Slow release, let the muscle go completely. Rest is part of the set.
4. Quick set: 20 lifts of about 1.5 seconds, with 1.5 seconds rest, three times a day.
5. After about three weeks of that (63 sessions), add 10 slow reps: 5 seconds tighten, 5 seconds hold, 5 seconds release.
6. If a slow rep is too long at first, lower the count in Your programs.

Common mistakes

• Clenching the abs, thighs, or glutes instead of the PC.
• Holding the breath.
• Doing extra reps because it feels easy. Soreness can sneak up.
• Using the urine stream as a daily drill. Find the muscle once, then train dry.