Do you want to do exercises to strengthen your perineum but you don't know how to do it? You wonder how to know if your contraction is correct ? Juliette, our expert midwife, explains you step by step how to effectively contract your perineum.
How to feel your perineum and contract it well?
Before you begin, it is essential to know where these muscles are located and how to activate them. A rapid test consists of try to stop the flow of urine during urination.
If you feel an internal contraction, it’s your perineum that’s working. But be careful, don't this stop-pee exercise too often, it can disrupt the proper functioning of your bladder.
Another method is to contract the muscles as if you wanted hold back a pressing desire, gas or stool.
You should feel a slight internal elevation. It is this movement that you will reproduce in the exercises.
How do you know if you are contracting your perineum correctly?
If you have been exercising for several weeks but you do not see no improvement in your symptoms, don't panic.
It may simply be that you have not yet completely mastered contraction of your perineum.
Let's see together what are the most common errors encountered in women who perform bad contractions.
Push instead of contract ❌
Some women tend to push down instead of contracting. However, when you contract your perineum, you should feel a form of “aspiration”.
If during your exercises you perform movements where you push down, this may have deleterious effects has long term.
To succeed in contracting correctly, it's a bit like imagining that you are sucking up a liquid through a straw. using your pelvic muscles. Or, as if you were holding back your urine and stools.
Block breathing ❌
When you contract your perineum, your breathing should not be blocked.
When inhaling, intra-abdominal pressure increases and “pushes” on our organs. Contraction of your perineum should take place at the time of expiration.
Engage muscles other than the perineum ❌
A common mistake is to contract other muscles at the same time as the muscles of the perineum.
A perineal contraction therefore does not consist of squeezing your buttocks, crossing your legs or contracting your abdominals.
Abdominals, thighs or buttocks, none of these muscles should be engaged during perineal contraction.
Your exercises are not suitable❌
When doing exercises to train your pelvic floor, be sure to include enough repetitions.
Also, a good training frequency is essential to ensure you get results quickly.
Regularity is also one of the keys to maintain profits of your exercises over time.
The rest and relaxation phase also has its importance. Learn to completely relax your perineum and giving it some rest time between two sessions is an aspect that should not be neglected for effective training.
Consult a healthcare professional ✅
To be sure to contract your perineum correctly, there is no only one reliable method : go and consult a health professional.
Midwife or specialized physiotherapist, only they will be able to tell you with certainty, using a vaginal examination, whether your perineum contracts properly or not.
There is several types of bad contractions (glutes, thighs, abs, etc.) and no technology or device will be reliable enough to detect all of these false movements.
10 exercises to strengthen your perineum
Here are some perineal rehabilitation exercises that you can do at home, to become fully aware of your pelvic muscles and their contraction.
1. Kegel: the basics👌
This is the essential exercise. Simply contract the muscles of the perineum as to hold back a pressing desire, maintain this contraction for 5 seconds, then release.
Do 10 repetitions, several times a day Kegel exercises. Over time, try to extend the duration of contraction.
2. Contraction while lying down 🛌
Lie on your back with your legs bent. Exhale gently while contracting the perineum, as if you want pull these muscles inward. Hold for 3 seconds, then release. Repeat 10 times.
3. The elevator 🛗
Imagine that your perineum is an elevator. Gradually go up from one floor to another, tightening a little more at each level. Once at the top, release slowly, step by step. This exercise improves muscle control and contraction strength.
4. The zipper 🤐
Contract the anus as if you wanted hold a gas, then gradually move the contraction forward, as if you were closing a zipper. Release gently and repeat 10 times.
5. Activation in Pilates 🧘♀️
Lie on your back with your knees bent. Exhale slowly while contracting the perineum and slightly tucking in the lower abdomen. Inhale as you release. This exercise gently strengthens all the pelvic floor.
6. The half-bridge 🌉
Lie down with your arms alongside your body. Contract the perineum, then gently lift the pelvis until the hips are aligned with the knees and shoulders. Hold for 10 seconds, then slowly lower back down. Repeat 10 times.
7. Cat pose 😺
Put yourself on all fours. Round your back while exhaling, while contracting the perineum. Release by inhaling and slightly arching the back.
This movement improves both flexibility and muscle tone.
8. Gentle sheathing 🤸♀️
In a four-legged position, slowly lift one arm and the opposite leg while engaging the perineum.
Hold the posture for a few seconds before switching sides. This exercise also requires the deep back muscles.
9. Hypopressive abdominals 🌬️
Lie on your back. Exhale deeply, pull in your stomach and contract your perineum while holding your breathing for a few seconds. Release gently and repeat several times.
10. The Emy perineal probe: a technological ally 📲
For those who want a more precise training, there Emy probe is a connected solution that helps strengthen the perineum in a playful way.
This perineal probe allows you to view your contractions in real time, directly on your smartphone, thanks to biofeedback technology.
Developed with health professionals, it is used at home and helps improve tone in a few weeks. Thanks to its application, it offers more than 30 interactive exercises adapted to your level.
Learn more about the Emy probe
It is particularly recommended after childbirth, in urinary leak prevention or to find a good muscle tone.
Easy to use and 100% secure, it allows you to track your progress in real time and stay motivated thanks to its immersive games.
How often should you practice these exercises?
A few minutes a day are enough to feel an improvement. Ideally, try doing these exercises 5 to 10 minutes per day, then maintain a maintenance routine 2 to 3 times a week once you have regained good tone.
Mistakes to avoid
Don't force it too much. A perineum that is too contracted can become painful. The ideal is to work smoothly, in breathe well and in relaxing between each contraction.
Also avoid classic abdominal exercises (like crunches) which increase pressure on the perineum. It is better to favor the hypopressive abs and gentle core postures.
Why is strengthening your perineum so important?
We don't see it, we rarely talk about it, and yet the perineum plays a role key role in our well-being.
It supports the organs, prevents urinary leakage and even improves our posture.
After pregnancy, with age or due to a lack of use, this muscle can lose tone.
Result: feelings of heaviness, small leaks, or even a risk of organ descent.
But good news, it is possible to strengthen easily thanks to simple exercises accessible to all !
With a little regularity, you can find a toned perineum and avoid many inconveniences.
Remember, a toned and competent perineum is synonymous with more everyday comfort.
By integrating these exercises into your routine, you prevent minor inconveniences and take care of your well-being.
A few minutes a day are enough to feel a real difference. So, ready to get started?
