i started 3 weeks ago.i start with after warm.stretch up 25 q kegal then strate out out 25 q kegal down 25 q kegal out left 25 qk then out right 25 qk then heli shake in between all of these.then flat to the hip stretch.left then to the right . i do all this 3 times with no discomfort the next day.forgive for the spelling.it my sore point lol.