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Pelvic floor exercises are a great way to strengthen your pelvic floor muscles and improve your pelvic health. These exercises are especially beneficial for women, helping to keep pelvic organs in the right place and promote overall wellness. Before you start, it's important to identify the correct muscles. You can do this by trying to stop the flow of urine or by imagining you're trying to hold in wind. Once you've identified the right muscles, you can start with Kegel exercises, which involve squeezing and lifting those muscles. You can do Kegels in any position, but it's important to focus on the right technique and not strain other muscle groups. Consistency is key, so aim to incorporate these exercises into your regular fitness routine.
How to Squeeze Pelvic Muscles
| Characteristics | Values |
|---|---|
| Identify the correct muscles | Try stopping the flow of urine or passing wind, or inserting a finger into the vagina and squeezing the muscles |
| Relax other muscles | Keep everything above the belly button relaxed, including the muscles of the inner thighs, back, buttocks, and stomach |
| Breathe normally | Do not hold your breath or bear down; continue to breathe normally throughout the exercise |
| Position | Lie down, sit, or stand with legs about shoulder-width apart |
| Frequency | Repeat up to 10 times, 2-3 times per week |
| Duration | Squeeze and hold for 3-10 seconds, then relax for 5 seconds |
| Intensity | Gradually increase the number of repetitions and duration as strength improves |
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What You'll Learn
Identify the correct pelvic floor muscles
Pelvic floor muscles are a group of muscles that form the base of the 'core' muscles. They support the bladder, bowel, and uterus. These muscles help control the release of urine, faeces, and flatus. In men, the pelvic floor muscles support the bladder and bowel, while in women, they also support the uterus (womb) and provide additional support during pregnancy.
To identify the correct pelvic floor muscles, find a comfortable place to lie down or sit in an upright position. Focus on the perineal area between the genitals and anus. The pelvic floor muscles should be soft and relaxed. Imagine that you are trying to stop the flow of urine and prevent yourself from passing wind by slowly contracting or tensing your muscles inward. It is important to ensure that you are not squeezing your buttocks, inner thighs, back, or stomach muscles. Men can also stand naked in front of a mirror and contract their pelvic floor muscles. If done correctly, they should see the scrotum lift and feel the base of the penis draw in.
If you are still unsure whether you are contracting the correct muscles, you can use biofeedback or electrical stimulation. Biofeedback involves placing electrodes on the abdomen and anal area, or inserting a sensor into the vagina or anus to monitor the contraction of the pelvic floor muscles. A monitor will display a graph showing which muscles are contracting and which are at rest. Electrical stimulation involves sending a small electric current into the pelvic floor muscles, causing them to react by squeezing.
Once you have identified the correct pelvic floor muscles, practice contracting and relaxing them to become more familiar with the sensation. This will help improve your muscle coordination and strength. Remember to breathe normally and relax your muscles after each contraction.
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Perfect the technique
Perfecting the technique of squeezing your pelvic floor muscles is important for your overall health and wellness. Here are some detailed instructions to help you master this technique:
Identify the Correct Muscles:
First, you need to identify the pelvic floor muscles. One way to do this is to try stopping the flow of your urine mid-stream. You can also try to hold in flatus (wind) at the same time. This can be done while lying down, sitting, or standing with your legs about shoulder-width apart. Relax the muscles of your thighs, buttocks, and abdomen. Now, focus on squeezing the muscles around the front and back passages, as if trying to stop the flow of urine or prevent passing gas.
Practice the Squeeze:
Once you've identified the correct muscles, it's time to practice the squeeze. Squeeze and lift the pelvic floor muscles, holding for a few seconds, and then release. Imagine your pelvic floor is like a claw vending machine game, where the claw opens, picks up an item, and then closes and lifts it up. You can also visualize squeezing a tampon higher up into your vagina.
Focus on Breathing:
It's important to breathe normally while performing these exercises. Avoid holding your breath or bearing down on your inner thigh, back, buttock, or stomach muscles. Continue to breathe quietly and ensure that nothing above your belly button tightens or tenses.
Increase Duration and Repetitions:
Start with a comfortable duration, which might be just a few seconds, and gradually work your way up. Aim to hold the squeeze for up to 10 seconds, and then fully relax and breathe normally for about 5 seconds. Repeat this cycle up to 10 times, gradually increasing the number of repetitions as you gain strength.
Incorporate Different Positions:
You can perform these exercises while lying down, sitting, or standing. Choose the position that feels most comfortable for you. If you're having difficulty feeling the muscle contractions in one position, switch to another. For example, if you can't sense the contractions while sitting, try lying down or standing up.
Maintain Consistency:
Consistency is key to seeing results. Aim to perform these exercises 2-3 times a week, and gradually increase the frequency as you build strength and endurance. Over several weeks, you should notice improvements in symptoms related to pelvic floor weakness.
Remember, correct technique is vital. If you experience pain or discomfort, or if you're unsure if you're doing the exercises correctly, consult a healthcare professional for guidance.
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Incorporate exercises into your fitness routine
To squeeze your pelvic floor muscles, it is important to first identify the correct muscles. You can do this by imagining stopping the flow of your pee when you're on the toilet or holding in wind. Once you have identified the correct muscles, you can start to work on strengthening them.
There are several exercises you can do to strengthen your pelvic floor muscles, which can be done lying down, sitting, or standing. Here are some exercises to try:
- Kegel exercises: Focus on squeezing and lifting, like you're picking something up with your pelvic floor. You can do this by stopping the flow of your pee or holding in wind. Start with a number of repetitions that is comfortable for you, such as five Kegels that you hold for three seconds each, twice a day. Gradually increase the number of repetitions and the length of time you hold each squeeze as you gain strength. Aim to work up to holding each Kegel for five seconds, relaxing your muscles for five seconds in between, and repeating this up to 10 times, at least twice a day.
- Squats: Stand with your feet shoulder-width apart and lower your body as if sitting back into a chair, keeping your chest and back straight. Engage your pelvic floor muscles as you lower and rise. Aim for three sets of 10-15 squats, gradually increasing the intensity as you get stronger.
- Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, then release. Repeat this movement 10-15 times, increasing the number of repetitions as your muscles strengthen.
- Bird-dog exercise: Engage your core muscles and retract your shoulder blades down toward your hips. Simultaneously extend and raise your left leg and right arm, maintaining a neutral body position. Hold this position for a few seconds, then gently lower your arm and leg back to the starting position. Repeat with the opposite arm and leg.
Consistency is key when it comes to pelvic floor exercises. Aim to perform these exercises 2-3 times a week for optimal results. Remember to consult a healthcare professional before starting any new exercise regimen, especially if you have pre-existing health conditions.
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Try squats
Squats are a highly effective exercise for strengthening the pelvic floor muscles. They are a compound movement that requires the integration of multiple muscle groups, including the core and pelvic floor. The pelvic floor is a network of muscles, ligaments, and tissues that stretch across the base of the pelvis, supporting the bladder, intestines, and uterus.
To perform squats correctly, follow these steps:
Stand with your feet about shoulder-width apart, with toes slightly turned out. Ensure your weight stays in your midfoot and that you can feel the ground evenly beneath both feet. Engage your core muscles by exhaling and drawing your navel towards your spine.
Inhale and begin to lower your body as if sitting back into a chair, bending your knees and pushing your hips back. Keep your chest and back straight, and make sure your knees track over your toes without collapsing inward. This helps protect your joints and maintain proper alignment.
Push through your feet to return to the starting position, maintaining the engagement of your pelvic floor and core muscles. Think of lifting yourself up with your pelvic floor and deep core.
Inhale as you lower into the squat and exhale as you rise, maintaining a steady and controlled breath. Aim for three sets of 10-15 squats, gradually increasing the intensity as your strength improves.
Squats, when performed correctly, can help activate and strengthen the pelvic floor muscles, improve muscle tone and support, and enhance overall well-being. They are a powerful tool to enhance pelvic floor strength and function and should be a part of your regular exercise routine.
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Seek professional help if you're unsure
If you're unsure about how to squeeze your pelvic floor muscles, it's important to seek professional help. Pelvic floor exercises, such as Kegels, can be challenging to do correctly, and it's crucial to perform them accurately to avoid injury and effectively strengthen your pelvic floor.
Consulting a healthcare professional, such as a pelvic health physiotherapist, doctor, or continence advisor, is a good first step. They can guide you through the proper techniques and ensure you're activating the right muscles. For example, a pelvic health physiotherapist can provide you with specialised knowledge and guidance on pelvic floor exercises. They have received additional training in treating pelvic floor issues and can offer valuable advice tailored to your needs.
Your healthcare provider may recommend biofeedback training, which involves inserting a probe into your vagina while you perform a Kegel. This method provides visual feedback on a monitor, showing whether you're correctly engaging your pelvic floor muscles. This can be especially helpful if you're unsure about the proper technique or are experiencing discomfort.
Additionally, electrical stimulation may be suggested, where a small electric current is applied to your pelvic floor muscles, causing them to react and squeeze. This can help you understand the sensation of correctly performed Kegels. Your healthcare provider can determine if this approach is suitable for you and guide you through the process.
Remember, strengthening your pelvic floor muscles can help prevent common issues and promote overall wellness. It's always best to consult a professional before starting any new exercise regimen, especially if you have pre-existing health conditions or concerns about your technique. They can provide personalised advice and ensure you're on the right track.
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Frequently asked questions
One way to identify your pelvic floor muscles is to try stopping the flow of your pee when you're sitting on the toilet. You can also imagine trying to prevent yourself from passing gas. Once you know what it feels like, stop doing this during urination, as it can lead to infection.
Kegel exercises can be done while lying down, sitting, or standing. Focus on squeezing and lifting, like you're picking something up with your pelvic floor. Squeeze your pelvic muscles and hold for one second, then relax fully and breathe normally for about five seconds. Aim for 10 repetitions with a full relaxation in between each.
You should try to hold for around 10 seconds, but you might have to work up to this. Start with a length of time that's manageable for you, which might only be a few seconds.
Make sure you can breathe easily while you squeeze. Nothing above the belly button should tighten or tense. It's common to try too hard and have too many outside muscles tighten. This is an internal exercise, so correct technique is vital. Doing pelvic floor exercises incorrectly can be bad for you, so see a health professional if you're unsure.
