Thank you for your comments, Tasha.
As a marathoner, I'm in relatively good physical condition, but fighting menopause weight gain and the dreaded incontinence that you've described. Thank you for explaining "part 2" of the Kegel contractions. It's very embarrassing to have been out on a long run and return self conscious about the odor caused by the bit of leakage that I've passed off as ammonia common to distance runners who've burned through all the carbs in their bodies. Perhaps adding the additional part to the Kegels will help strengthen my pevic floor, too.