Pelvic Floor Activation

Execution

1. Let your belly, glutes and thighs relax for a few breaths before you start.
2. Breathe in so the belly expands, and feel the pelvic floor soften downward with it.
3. Exhale and gently lift the pelvic floor up and in, as if stopping the flow of urine and lifting at the same time.
4. Hold for 3-5 seconds while still breathing normally, with the glutes and thighs staying relaxed.
5. Let go completely and rest for as long as you held, because the release matters as much as the lift.
6. Do 8-10 reps a set, 2-3 sets a day; pain or heaviness in the pelvis means stopping and seeing a doctor.

Quick cues

• Exhale first, then lift.
• Like lifting a marble from inside.
• Glutes and thighs stay soft.
• Let go completely between reps.
• Releasing matters as much as lifting.

Common faults

• Fault: Squeezing the glutes and thighs instead of the pelvic floor

  Fix: Put one hand on your lower belly and one on your glutes to check that only the inside is working.

• Fault: Holding the breath through the whole contraction

  Fix: Count out loud from one to five during the hold; if you cannot, you are holding your breath.

• Fault: Bearing down instead of lifting up

  Fix: Think about the direction toward your navel and go gently, at about half the effort you assume is needed.

• Fault: Contracting again without a full release between reps

  Fix: Rest for as long as you held and feel the floor drop all the way down before the next rep.