Beginners’ Guide to Pelvic Floor Muscle Exercises

- Where are the pelvic floor muscles and what do they do?
- What is a kegel and is it the same as a pelvic floor contraction?
- Is a pelvic floor exercise the same as squeezing?
- How do I know if I’m doing it right?
- How can I train my pelvic floor muscles?
- How many times should I do it and for how long?
- 1st Layer – Superficial: They go from “sit bone” to “sit bone”, surround the anus, and go from the perineum to the clitoris, surrounding the vagina (in people with vaginas) and from the perineum to the base of the penis (in people who have penises) (see images below)
- 2nd Layer: Located around the urethra (see images below)
- 3rd Layer – Deep: Located inside the pelvis, they go from pubic bone to tailbone (see images below)
This is how the Layer 1 muscles are oriented in someone with a vulva and a vagina.
Images shows the second layer of the pelvic floor muscles in someone with a vulva and a vagina.
Layer 1 and Layer 3 muscles on someone with a penis.
Layer 3 muscles (looking from the top down) of someone with a vagina.
Layers 1 and 3 seen from below on someone with a vagina.
- Keeping pee & poo from coming out at the wrong time
- Allowing for pee and poo to come at the right times
- Helping your genitals get aroused during sexual activity and can improve orgasmic function
- Supporting your internal organs to keep them from sliding down into your vagina (for those who have a vagina)
- Contracting (lift and squeeze)
- Relaxing (back to resting)
- Gently bulging (similar to releasing to urinate or have a BM without straining)
- Imagine squeezing around the anus from the tailbone to the pubic bone
- Think about drawing or lifting up the anus (or same motion for vagina) as if you want to stop gas from coming out without using your butt cheeks. Or as if sipping a straw – the pelvic floor goes up towards the head.
- For those with a penis/testicles: think of water rising while standing and try to lift or draw the testicles up so they don’t get wet.”
- Use a mirror to see if you notice your genitals moving as your contract (it will be subtle and you shouldn’t see large movements from your legs or buttocks)
- You can insert a clean or gloved finger (into the vagina or anus) to feel if there is a gentle tightening and lift
Did you know there are really cool tech gadgets to help you learn how to do pelvic floor exercises at home with a phone app right in your home!? One of our favorite ones to recommend is Elvie a sleek and gentle device that is inserted into a vagina for feedback for learning how to squeeze and relax these muscles and then gives you motivation to keep you working on them regularly. Use code: PELVICFLOOR to get 10% OFF!