Pelvic Floor Hold

3 × 10: contract, hold 8s, then a deliberate 6s release. Breathe throughout.

Difficulty 1 of 52.0 METs · Light

Equipment

No equipment needed

Muscle groups worked

Core

What it buys you

Direct training for ejaculatory and orgasmic control, and for continence. The most transferable drill in the guide.

Capacity trained

Control. Pelvic floor strength, speed and release. Governs timing, continence and orgasmic control.

Train it · The Control Block Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Pelvic Floor Hold at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	29 kcal	57 kcal	86 kcal	129 kcal
Female reference · 68 kg	24 kcal	48 kcal	71 kcal	107 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 108

It serves Supine Base, Side-Lying, Seated, Seated Astride, Kneeling, Standing, Prone Base, Elevated / Bridged and Lifted / Carried. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.