How to Find Your Pelvic Floor Muscles: A Simple Guide for Beginners

You have probably been told to "do your pelvic floor exercises". But very few women are ever shown how. Studies suggest that a large share of women who try pelvic floor exercises on their own are not contracting the right muscles at first, or are pushing down instead of lifting up. The good news is that it only takes a few minutes to learn the feeling.

Step 1: Get comfortable

Lie on your back with your knees bent and feet flat, or sit upright on a firm chair. Relax your belly, bottom and thighs. Breathe normally.

Step 2: Find the right squeeze

Imagine you are trying to stop yourself from passing wind and, at the same time, stop the flow of urine. Squeeze and lift those muscles inwards and upwards. You should feel a gentle tightening and lifting around your back passage and vagina.

Tip: you can try stopping your flow once while on the toilet to recognise the feeling, but do not make a habit of it, as it can interfere with emptying your bladder properly.

Step 3: Let go completely

Now release and feel the muscles drop back down. The release is just as important as the squeeze. A pelvic floor that is always tense can cause problems too.

Common mistakes

• Holding your breath. Keep breathing. Try breathing out as you squeeze and in as you relax.
• Squeezing your bottom or thighs instead. A little inner thigh activation is fine, but your buttocks should stay mostly relaxed.
• Pushing down. If you feel a bearing down or bulging sensation, you are pushing instead of lifting. Stop and start again gently.
• Doing too much too soon. Tired muscles do not lift well. Quality beats quantity.

A simple beginner routine

Slow holds: Squeeze and lift, hold for up to 10 seconds, then fully relax for 10 seconds. Start with whatever you can manage, even 3 seconds, and build up. Aim for up to 10 repetitions.

Quick squeezes: Squeeze and lift quickly, then let go straight away. Aim for up to 10 in a row. These help your muscles react fast when you cough or sneeze.

Many health services suggest doing this about three times a day. It may take a few months of regular practice before you notice a real difference, so be patient and keep going.

How a trainer can help you stay consistent

Once you know the feeling, the challenge is doing it every day. The BloomFit Core Restore gives your routine a clear structure. Place it between your thighs, squeeze as you lift your pelvic floor, and release fully. The built-in counter keeps track of your reps, and because nothing is inserted and there is no app, it is easy to use on the sofa or in bed.

Ready for a full routine? Try our 10-minute daily pelvic floor routine. Just had a baby? Start with pelvic floor exercises after birth.

When to get help

If you cannot feel any squeeze at all, feel pain, or your symptoms are not improving after a few months of regular training, see your doctor or a women's health physiotherapist. They can check your technique and create a plan for you.

This article is for general information only and is not medical advice. Always consult your doctor or a women's health physiotherapist about your own situation.