Are you unsure if you’re doing a pelvic floor contraction properly? You’re not alone. Many individuals struggle to confidently know if they’re engaging the right muscles, leading to ineffective exercises and frustration with results. The good news is there’s a straightforward way to confirm you’re on the right track—and it doesn’t require any guesswork.
Using Visual Cues to Perfect Your Pelvic Floor Contraction
If you’re wondering how to ensure you’re doing a pelvic floor contraction correctly, a mirror can be your best tool. By observing the movement of specific areas, you can visually confirm whether you’re engaging the right muscles. Here’s how:
- Position Yourself: Sit back in a reclined position where you feel comfortable and relaxed.
- Use a Mirror: Place a mirror between your legs to get a clear view of the area between your vaginal and anal openings.
- Observe the Perineal Body: As you perform the contraction, look for the space between your vaginal and anal openings (known as the perineal body) to lift upward toward your heart.
This upward movement is a clear indicator that you’re performing the contraction effectively.
Other Signs of a Proper Pelvic Floor Contraction
In addition to the upward lift of the perineal body, you might notice:
- Clitoral Nod: A slight downward movement in the clitoral area.
- Anal Wink: Your anal opening should close and move upward slightly.
These visual cues are reliable signs that your pelvic floor muscles are engaging properly.
Why Proper Pelvic Floor Contraction Matters
Performing a pelvic floor contraction correctly is essential for building strength, improving pelvic health, and achieving the desired results from your efforts. Incorrect technique can lead to frustration and even hinder progress. By taking a moment to visually confirm your movements, you can ensure your exercises are effective and beneficial.
Tips for Success
- Relax Before You Start: Make sure you’re in a calm state to focus on the exercise.
- Practice Consistently: Like any muscle group, your pelvic floor benefits from regular training.
- Seek Guidance: If you’re still unsure or experiencing difficulty, consider consulting a pelvic floor specialist for personalized advice.
Take the Guesswork Out of Your Pelvic Floor Exercises
With a simple mirror and the right visual cues, you can confidently confirm that you’re performing your pelvic floor contractions correctly. This small step can make a big difference in the effectiveness of your pelvic health routine, helping you achieve the strength and results you’re aiming for.
Remember, your pelvic floor deserves the same attention as any other muscle group—so give it the care and precision it needs!
Check our our on-demand library of pregnancy and postpartum exercises that will help you tighten your pelvic floor like a pro.
