What does a correctly performed pelvic floor exercise feel like?

A correctly performed pelvic floor exercise feels like an internal lift and squeeze, as if gently drawing muscles inward and upward, without engaging glutes, thighs, or abdominal muscles.

What are common mistakes to avoid when doing pelvic floor exercises?

Avoid bearing down or pushing out, clenching glutes, thighs, or abdominal muscles, and holding your breath, as these indicate incorrect muscle isolation.

How can I identify my pelvic floor muscles?

For identification only, you can try to stop the flow of urine mid-stream, or for women, imagine lifting a tampon; for men, imagine lifting the scrotum and penis.

When should I seek professional help for pelvic floor exercises?

It is recommended to consult a pelvic floor physical therapist if you are unsure of your technique, struggle to feel any sensation, or experience pain or increased symptoms.

What are the benefits of correctly performing pelvic floor exercises?

Benefits include improved bladder and bowel control, enhanced sexual function, increased core stability, and support for pregnancy recovery and pelvic organ prolapse management.

What Do Pelvic Floor Exercises Really Feel Like?

What Do Pelvic Floor Exercises Feel Like?

A correctly performed pelvic floor exercise, often called a Kegel, feels like an internal lift and squeeze sensation, as if you are gently drawing your muscles inward and upward. It should be a subtle, isolated movement without engaging the glutes, thighs, or abdominal muscles.

Understanding Your Pelvic Floor Muscles

The pelvic floor is a hammock-like group of muscles, ligaments, and connective tissues that stretch from the tailbone (coccyx) to the pubic bone, and from one sit bone to the other. These muscles play a critical role in supporting your pelvic organs (bladder, bowel, uterus/prostate), controlling bladder and bowel function, contributing to sexual health, and providing foundational core stability.

Because these muscles are internal and not visible, understanding the sensation of their contraction is paramount to performing exercises correctly and achieving their intended benefits. Many individuals initially struggle to isolate these muscles, often compensating by engaging larger, more superficial muscle groups.

The Sensation of a Correct Pelvic Floor Contraction

When executed properly, a pelvic floor contraction should elicit specific, distinct sensations. The goal is to isolate these deep, internal muscles.

Lifting and Squeezing: The primary sensation is an internal lift and squeeze. Imagine you are trying to stop the flow of urine and simultaneously prevent passing gas. This action should feel like the muscles around your urethra, vagina (for women), and anus are being drawn inward and upward, away from the floor.
Subtle, Not Forceful: Unlike larger muscle contractions (e.g., biceps curl), pelvic floor contractions are typically subtle. They don't require significant force or visible external movement. If you feel a strong, forceful contraction, you are likely engaging other muscles.
No Other Muscle Engagement: Crucially, you should not feel your glutes (buttocks), inner thighs, or abdominal muscles contracting or clenching. Your breath should remain natural and unheld. Placing a hand on your abdomen can help ensure it remains relaxed and still.
Gentle Release: The relaxation phase is as important as the contraction. After the "lift and squeeze," you should feel a complete release of tension, a sense of letting go, allowing the muscles to return to their resting state. This release is essential for muscle health and function.

Common Misconceptions and Incorrect Sensations

Many individuals inadvertently perform pelvic floor exercises incorrectly, leading to ineffective training or even potential strain. Be mindful of these common errors:

Bearing Down or Pushing Out: This is the opposite of a correct contraction. It feels like straining, similar to having a bowel movement, and can put undue pressure on the pelvic floor.
Gluteal or Thigh Contraction: If you feel your buttocks clenching or your inner thighs squeezing together, you are not isolating the pelvic floor muscles. These accessory muscles should remain relaxed.
Abdominal Contraction or Breath Holding: Tensing your abdominal muscles or holding your breath indicates you are using your core musculature to compensate, rather than focusing on the pelvic floor. Your abdomen should remain soft, and your breathing should be regular.
Pain or Strain: Pelvic floor exercises should never cause pain. If you experience discomfort, sharp pain, or a feeling of strain, stop immediately and consult a healthcare professional.

Finding Your Pelvic Floor Muscles: A Practical Guide

While the sensation is internal, these methods can help you identify the correct muscles:

For Women:
- Stopping Urine Flow: While sitting on the toilet, try to stop the flow of urine mid-stream. The muscles you feel contracting are your pelvic floor muscles. However, this is only for identification, not a recommended regular exercise method, as it can interfere with normal bladder function.
- Imagining Lifting a Tampon: Lie down and imagine you are trying to draw a tampon up into your vagina. The internal lift is the sensation to aim for.
For Men:
- Stopping Urine Flow: Similar to women, try to stop the flow of urine mid-stream.
- Lifting the Scrotum/Penis: Imagine you are trying to lift your scrotum and penis without moving your glutes or thighs. This upward pull engages the pelvic floor.
The "Elevator" Analogy: Visualize your pelvic floor as an elevator. When you contract, the elevator slowly rises, floor by floor, drawing upward and inward. When you relax, it slowly descends back to the ground floor. This helps emphasize the controlled lift and release.

Start by practicing in a relaxed position, such as lying down, as gravity is less of a factor. As you gain proficiency, you can progress to sitting, standing, and integrating contractions into daily activities.

The Progressive Nature of Pelvic Floor Training

Initially, the sensation of a correct pelvic floor contraction might be very subtle, almost imperceptible. This is normal, especially if the muscles are weak or you're new to the exercises. With consistent practice, your proprioception (body awareness) will improve, and you'll be able to feel the contractions more distinctly and isolate the muscles more effectively.

Focus on the quality of each contraction and relaxation, rather than the quantity. A few well-executed Kegels are far more beneficial than many incorrect ones. As strength and control improve, you may begin to feel a stronger, more definite "grip" or "lift."

When to Seek Professional Guidance

If you are unsure whether you are performing pelvic floor exercises correctly, if you struggle to feel any sensation, or if you experience pain or increased symptoms, it is highly recommended to consult a healthcare professional.

Pelvic Floor Physical Therapist/Physiotherapist: These specialists are experts in assessing and treating pelvic floor dysfunction. They can use techniques such as real-time ultrasound or biofeedback (where sensors provide visual or auditory feedback on muscle activity) to help you correctly identify and activate your pelvic floor muscles. This objective feedback can be invaluable in understanding the true sensation of a proper contraction.

Benefits of Correct Pelvic Floor Engagement

Mastering the correct sensation and execution of pelvic floor exercises is foundational to reaping their numerous benefits, which include:

Improved bladder and bowel control (reducing incontinence).
Enhanced sexual function and sensation.
Increased core stability and support for the spine.
Preparation for and recovery from pregnancy and childbirth.
Support for pelvic organ prolapse prevention and management.

By understanding and actively feeling the precise internal movements, you empower yourself to effectively strengthen these vital muscles, contributing significantly to your overall health and well-being.

Correct pelvic floor exercises involve a subtle, internal lift and squeeze of the muscles around the urethra, vagina (for women), and anus, without engaging glutes, thighs, or abdominal muscles.
The pelvic floor muscles are vital for supporting pelvic organs, controlling bladder and bowel function, contributing to sexual health, and providing foundational core stability.
Common errors like bearing down, clenching glutes/thighs, or holding breath should be avoided, as they indicate incorrect muscle engagement.
Consistent, quality practice improves muscle isolation and sensation, leading to benefits such as improved bladder control, enhanced sexual function, and better core stability.
If uncertain about proper technique, struggling to feel sensation, or experiencing pain, consulting a pelvic floor physical therapist for guidance is highly recommended.

Pelvic Floor Exercises: Understanding the Sensation, Correct Techniques, and Benefits