{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Quick Kegels",
      "kind": "common"
    },
    {
      "text": "Pelvic Floor Quick Flick",
      "kind": "common"
    },
    {
      "text": "Kegel Quick Flick",
      "kind": "common"
    },
    {
      "text": "Rapid Kegel",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "transversus-abdominis",
        "role": "synergist"
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "conditioning"
    ],
    "mechanics": "isolation",
    "kinetic_chain": "not-applicable",
    "laterality": "bilateral",
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2640"
  },
  "id": "oec:quick-kegel",
  "instructions": {
    "setup": [
      "Lie comfortably on your back with your knees bent and feet flat on the floor.",
      "Rest your arms by your sides and ensure your abdominal, gluteal, and thigh muscles are completely relaxed."
    ],
    "steps": [
      "Quickly contract and draw the pelvic floor muscles inward and upward as if stopping the flow of urine.",
      "Squeeze firmly for one second without bearing down or tensing your buttocks.",
      "Immediately let go, allowing the pelvic floor muscles to fully relax back to baseline for one to two seconds before starting the next rep."
    ],
    "breathing": "Breathe normally throughout the set; do not hold your breath during the contractions.",
    "cues": [
      "Squeeze and lift",
      "Fully let go between reps",
      "Keep glutes and belly soft"
    ],
    "common_faults": [
      {
        "fault": "Bearing down or pushing outward instead of pulling upward.",
        "correction": "Focus on an inward and upward drawing sensation, never straining downward."
      },
      {
        "fault": "Clenching the glutes, thighs, or upper abdominals.",
        "correction": "Keep your outer body completely relaxed and isolate only the pelvic base."
      },
      {
        "fault": "Skipping the relaxation phase between contractions.",
        "correction": "Ensure a brief, distinct pause where the muscles fully release before initiating the next squeeze."
      }
    ],
    "safety": {
      "precautions": [
        "Do not routinely perform this exercise while urinating, as interrupting flow can increase the risk of incomplete bladder emptying."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Quick Kegel",
  "previous_ids": [
    "oec:quick-kegels"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Quick Kegels",
        "url": "https://wger.de/en/exercise/2640/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "position": "supine"
  },
  "status": "active",
  "summary": "A rapid pelvic floor contraction exercise performed with quick squeezes and releases to train fast-twitch neuromuscular control."
}