This video is the first in a six-part series helping to provide guidance and support to individuals looking strengthen and gain control of their Pelvic Floor muscles. It was made by physiotherapists in partnership with AHP Suffolk and Pelvic Pal (a self-help app soon to be released!).

How to Find Your Pelvic Floor Muscles: A Guide to Better Pelvic Health

Many people are told to do pelvic floor exercises, but one of the most common questions is: “How do I know I’m using the right muscles?” Before you can strengthen your pelvic floor, it’s important to understand where these muscles are, how they work, and what a correct contraction feels like. This awareness is the foundation of effective pelvic floor muscle training.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. These muscles provide support for the bladder, bowel, and reproductive organs while playing a key role in bladder and bowel control, core stability, and overall pelvic health.

When the pelvic floor muscles are functioning well, they help support everyday activities such as walking, lifting, exercising, coughing, and sneezing.

Why Finding Your Pelvic Floor Muscles Is Important

Many people unknowingly use their abdominal, buttock, or thigh muscles when attempting pelvic floor exercises. While these muscles can assist with movement and stability, they do not replace the function of the pelvic floor.

Learning how to correctly identify and engage your pelvic floor muscles can help:

• Improve the effectiveness of pelvic floor exercises
• Enhance muscle control and coordination
• Support bladder and bowel health
• Build confidence in movement and exercise
• Create a strong foundation for pelvic floor strengthening programmes.

Developing awareness of these muscles is often the first and most important step towards improving pelvic floor function.

Developing Awareness of Your Pelvic Floor

Pelvic floor training is not about squeezing as hard as possible. Instead, it focuses on recognising the sensation of a gentle and controlled contraction.

By taking the time to understand what a correct pelvic floor contraction feels like, individuals can develop a stronger connection between the brain and the muscles. This improved awareness can lead to better muscle activation and more effective exercise performance.

A key part of pelvic floor physiotherapy is learning to isolate the pelvic floor muscles while avoiding unnecessary tension in surrounding muscle groups.

Why Control Matters as Much as Strength

Strong muscles are important, but so is the ability to contract and relax them effectively. Good pelvic floor function relies on coordination, timing, and control.

Being able to consciously activate and release the pelvic floor can help the muscles respond appropriately during daily activities and physical exercise. This balance between strength and relaxation is essential for maintaining healthy pelvic floor function.

Supporting Long-Term Pelvic Health

Whether you’re new to pelvic floor exercises or looking to improve your technique, learning how to find and engage your pelvic floor muscles correctly is an important starting point.

Building awareness and control can help maximise the benefits of pelvic floor muscle training and support long-term pelvic health, wellbeing, and confidence.

Key Takeaway

Finding your pelvic floor muscles is the foundation of effective pelvic floor exercise. By understanding how these muscles work and learning to activate them correctly, you can improve muscle control, support bladder and bowel health, and take an important step towards better overall pelvic wellbeing.

Disclaimer: The information provided is for general guidance only and is not a substitute for individual assessment or clinical advice. Please consult a qualified health professional for personalised care.