Finding your pelvic floor muscles can be challenging, and statistics show that between 20-30 percent of all women kegel incorrectly. However, for these exercises to be effective, training the right muscles is crucial. Here, we provide you with the tools to find the correct kegel technique on your own. If you want assistance with your training, download the LEIA Health app and try our 6-week kegel exercise program.
Follow these steps to locate the correct pelvic floor muscles:
1. Lie on your back with your knees bent. Place a pillow under your knees or rest your lower legs on a chair to relax your thighs.
2. Imagine squeezing around your anus as if you were trying to hold in gas, and then increase the contraction to include the surrounding area.
3. Expand the squeeze forward around the vagina and urethra.
4. Kegel in a way that gives you the sensation of lifting something from within.
5. Hold for 2-3 seconds.
6. Slowly release the tension in the muscles and feel where and how they relax. Also, pay attention to whether other muscles relax, such as your hips, thighs, or abdomen. If they do, avoid tensing them during the next kegel.
7. Repeat as many times as you can, up to 10 times.
" Focus on the sensation you feel and try to increase the upward lift."
The elevator analogy
Once you've practiced finding the correct pelvic floor muscles, we have another tip to help you further: the Elevator Analogy.
1. Imagine that the resting position of your pelvic floor is the ground floor of a building. Follow these steps as you step into the elevator:
2. Close the entrance to the vagina by pulling the rear end forward towards the clitoris when you exhale. Now, you've closed the elevator doors.
3. Increase the tension and lift the elevator to floor 1, floor 2, and so on. This adds lift to the pelvic floor, and you should feel that the area around the anus is included.
4. Keep lifting even if you feel the elevator has stopped, hold for 3 seconds.
5. Slowly release the tension in the muscles and feel where and how they relax. Also, pay attention to whether other muscles relax, such as your hips, thighs, or abdomen. If they do, avoid tensing them during the next kegel.
6. Repeat as many times as you can, up to 10 times.
Tips for both exercises above: Remember that it's easier to kegel on the exhale initially, and take slightly shallower breaths during the kegel itself. Focus on the sensation you feel and try to increase the upward lift.