How to contract the pelvic floor correctly
Learn how to locate, contract and relax the pelvic floor without compensating with the abdomen, glutes or breath holding.
To contract the pelvic floor correctly, imagine holding back gas and urine and closing the vagina almost fully while you exhale. The sensation should be internal and upward, without squeezing the glutes, thighs or abdomen and without holding your breath. Relaxing fully afterwards is just as important as contracting. If pain, persistent tension or inability to release appears, specialist assessment is recommended.
Contracting the pelvic floor is not squeezing the whole body. It is an internal action, small or moderately intense depending on your capacity, coordinated with breathing. Many people think they are doing Kegels when they are actually squeezing glutes, abdomen or thighs, or holding their breath.
See the complete pelvic floor exercises guide →
The correct sensation
The most useful cue is often imagining that you want to hold back gas and, at the same time, close the vagina. There should not be a large visible external movement. The sensation is closure and lift, as if the perineum rose slightly toward the navel.
Do not chase a maximum contraction. At first, a clear, gentle and repeatable contraction is better than a strong effort with compensations.
What should not happen
- Holding your breath.
- Squeezing the glutes or bringing the legs together.
- Pulling the abdomen in strongly, although some tension can happen with moderate intensity.
- Feeling pain or downward pressure.
- Being unable to relax after contracting.
If pelvic pain, constant tension or difficulty releasing appears, overactivity may be present. In that case, relaxation and professional assessment should come first.
How Pelvisana helps
Pelvisana guides contraction and relaxation with progressive routines. The goal is not blind repetitions, but training with criteria: breathe, contract, relax and progress when your body is ready.
FAQ
How do I know if I am contracting correctly?
You should notice a gentle internal closing and lifting sensation while breathing normally and without squeezing the glutes, abdomen or thighs.
Can I stop urine flow to check?
It can be used only as a one-off check, not as a regular exercise. Repeating it during urination can disrupt emptying.
What if I do not feel anything?
Start with breathing into the abdomen and body awareness. Pelvisana helps with cues. If after weeks of trying you cannot locate the area, a pelvic floor physiotherapist can help.
Related articles
Learn correct Kegel exercise technique, avoid frequent mistakes and progress safely to improve the pelvic floor.
Avoid the most common mistakes: squeezing too hard, forgetting relaxation, holding your breath or training with pain.
Learn what the pelvic floor is, which symptoms suggest dysfunction, and how to train it with evidence-based exercises.
Learn why pelvic pain may require relaxation, professional assessment and a progression different from classic Kegels.
Try Pelvisana: the guide in practice
Pelvisana turns this guide into structured routines, progress tracking, and clinically grounded content.
