Find a comfortable position sitting, standing or laying down.
Imagine letting go like you would to pass urine or to pass wind. Let your abdominal muscles hang loose.
See if you can squeeze in and hold the muscles inside the pelvis while you breathe.
Nothing above the belly button should tighten or tense.
Some tensing and flattening of the lower part of the abdominal wall will happen. This is not a problem, as this part of the abdomen works together with the pelvic floor muscles.
Try tightening your muscles really gently to feel just the pelvic floor muscles lifting and squeezing in.
If you cannot feel your muscles contracting, change your position and try again.
There are also some cues that may help you:
- Imagine you are trying to stop yourself from passing wind or emptying your bladder.
- Imagine you are sitting on a blueberry and trying to lift it up into your vagina.
After a contraction it is important to relax the muscles. This will allow your muscles to recover from the previous contraction and prepare for the next contraction.
It is common to try too hard and have too many outside muscles tighten.
This is an internal exercise and correct technique is vital.
Doing pelvic floor muscle exercises the wrong way can cause discomfort or aggravate bladder and bowel issues, so please see a healthcare professional if you are struggling to do your exercises.