You want to do exercises to strengthen your pelvic floor but you’re not sure how? You’re wondering how to know whether your pelvic floor contraction is correct? Juliette, our expert midwife, explains step by step how to contract your pelvic floor effectively to protect your pelvic health.
As you keep reading, you’ll learn how to:
- Understand the function and key role of your pelvic floor: discover how this network of tissues and ligaments protects the support of internal organs.
- Identify the risk factors and situations that weaken your pelvic floor: learn to recognise every issue or factor that causes pelvic floor relaxation. You’ll also learn how to avoid making abdominal pressure worse and limit its impact on health.
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Discover 10 exercises to strengthen the area and the Emy Trainer innovation Emy Trainer: easily bring pelvic floor training into your daily routine with a few exercises and discover the Emy Trainer pelvic floor trainer, a connected biofeedback solution to strengthen your pelvic floor at home.
What is the pelvic floor for and why strengthen it?
The pelvic floor is essential: it’s a set of pelvic floor muscles and tissues that closes the bottom of your pelvis, stretching from the pubis to the anus. It plays a key role and supports several functions that are vital for your quality of life.
The role of the pelvic floor in women
In women, the pelvic floor is a true foundation that supports intimate balance throughout life.
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Visceral support : it acts like a hammock to keep the bladder, uterus and rectum firmly in place. When the pelvic floor muscles relax, there is a risk of prolapse
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Urinary and faecal continencee : it permits preventing urinary incontinence and faecal incontinence by ensuring an effective closure of the sphincters.
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Sexual pleasure : good pelvic floor tone improves sexual function and sensations during sex.
The importance of the pelvic floor in men
Often overlooked, the male pelvic floor is nevertheless a cornerstone of men’s health.
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Sexual performance : it plays an active role in erection quality and helps you better control ejaculation.
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Prostate health : it is crucial for recovery after prostate cancer to help prevent leaks.
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Digestive support : it helps keep the pelvic floor stable and fights chronic constipation.
Knowing how to contract your pelvic floor is an essential step. Whether you want to reduce pelvic pain or prepare for postpartum pelvic floor recovery after childbirth, working this deep muscle is a major health reference.
Which habits and situations can damage the pelvic floor?
To maintain good tone, you need to identify the enemies of the pelvic floor. Several situations cause muscle relaxation:
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Motherhood : pregnancy and the baby’s weight stretch the tissues. Vaginal delivery by way vaginal, sometimes accompanied by an episiotomy, weakens the fibres.
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Intense sports activities: a woman athlete taking part in impact sports (jumping, running) is under a lot of pressure without prior bracing.
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Abdominal pressure: pushing too hard on the toilet or doing classic abs (crunches) pushes the organs downward.
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Ageing: menopause and hormonal changes alter the suppleness of the pelvic floor muscles.
Technique: How do you contract your pelvic floor correctly?
Before learning to do even the smallest exercise, you need to know how to isolate this area.
The test to feel the contraction
To try to find this muscle, imagine that you want to stop the flow of urine (as if you were trying to hold back a strong urge), gas or a bowel movement.. You will feel a suction upwards toward the top.
Attention: the "stop peeing" is only a one-off test to stimulate awareness; do not do it regularly.
The 3 mistakes to avoid:
- Pushing down: the goal is to lift the organs back up.
- Contracting other muscles: avoid tightening every buttock, your thighs or your abs.
- Holding your breath: pelvic floor contraction should always be done on the exhale.
10 simple exercises to tone your pelvic floor every day
Here is an exercise series that is effective for strengthening your pelvic floor at home.
1. Kegel exercises (The basics) 👌
This classic exercise trains endurance and reactive strength of the pelvic floor.
- While sitting or lying down, contract the muscles as if trying to hold in gas.
- Hold for 5 seconds, then fully release for 10 seconds.
2. Contraction while lying down 🛌
This exercise helps you strengthen your pelvic floor without the effects of gravity.
- Lie on the floor, with your legs bent and your arms alongside your body.
- Exhale while contracting your pelvic floor inward toward your abdomen.
- Hold for 3 seconds, then release.
Repeat 10 times.
3. The elevator 🚗
An ideal method to learn progressive control of the pelvic floor muscles.
- Imagine your pelvic floor is an elevator moving up from one floor to the next.
- Squeeze a little more at each level, then slowly lower it again, floor by floor.
4. The effort lock
This exercise aims to prevent incontinence during everyday life activities.
- Before coughing, laughing or lifting a load, voluntarily contract the area.
- Keep it closed until the effort is over.
5. The half bridge 🌉
It works the synergy between the pelvis, the glutes and pelvic health.
- Lying on your back, lift your pelvis up.
- Hold the firm contraction for 10 seconds before lowering back to the floor.
Repeat 10 times.
6. The cat pose 😺
Inspired by Pilates, this exercise improves flexibility and body awareness.
- On all fours, round your back as you exhale.
- At the same time, engage your pelvic floor while drawing your tummy in.
- Release as you inhale and slightly arch your back.
7. The quick contraction ⚡
Works the fast muscle fibres to help fight stress urinary incontinence.
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Contract and relax as quickly as possible for 30 seconds.
Repeat this set three times.
8. Pilates activation 🧘
- In a hands-and-knees position, slowly lift one arm and the opposite leg while engaging your pelvic floor.
- Hold the posture for a few seconds before switching sides. This exercise also works the deep back muscles.
9. Hypopressive abs 🌬️
A powerful technique to strengthen your pelvic floor while protecting your organs.
- Empty all the air from your lungs, then hold your breath.
- Draw your stomach in under your ribs to create a suction effect upwards, while holding your breath for a few seconds.
Release gently and repeat several times.
10. The Emy Trainer pelvic floor trainer 📲
For those who want a more precise training, the Emy pelvic floor trainer Trainer is a connected solution that helps strengthen your pelvic floor in a fun way
It is particularly recommended after childbirth (from 7 weeks onwards), in case of urine leaks or to regain good muscle tone.
Easy to use and 100% safe, it lets you track your progress in real time thanks to biofeedback technology and stay motivated thanks to its immersive games.
Tone your pelvic floor with Emy Trainer: innovation at home
If you have difficulty training your pelvic floor on your own, Emy Trainer is the ideal solution. This pelvic floor trainer is a medical device that is discreet and easy to use.
1. Personalised programmes: developed with healthcare professionals, it can be used at home and helps improve tone in just a few weeks. Paired with an app, the trainer offers more than 30 interactive exercises tailored to your level.
2. Easy to use: simply insert the trainer into the vagina, log in to the app and let it guide you!
3. Fast results: see your contractions and your progress to improve your tone thanks to tailored exercises suited to your level.
FAQ: Your questions about the pelvic floor
Why is it vital to strengthen your pelvic floor?
Strengthening your pelvic floor is essential to support your organs, ensure urinary continence and improve your sexual pleasure over the long term.
Who is affected by pelvic floor laxity?
Everyone! Although pregnancy and childbirth are major factors for women, men (especially in cases of prostate issues) and female athletes are also affected.
How can you tell if you’re contracting correctly?
To be sure you’re contracting your pelvic floor correctly, there’s only one reliable method: consult a healthcare professional.
A midwife or specialised physiotherapist is the only person who can tell you for sure, using a vaginal examination, whether your pelvic floor is contracting correctly or not. There are several types of incorrect contractions (glutes, thighs, abs, etc.), and no technology or device will be reliable enough to detect all of these false movements.
How often should you do these exercises?
Just a few minutes a day are enough to feel an improvement. Ideally, try to do these exercises for 5 to 10 minutes a day, then maintain a routine of 2 to 3 times a week once you’ve regained good tone.
👉 Ideally: train gently, breathe well and in relaxing between each contraction. Don’t strain too much, as a pelvic floor that is too tight can become painful.
Which exercises are the most effective?
Kegel exercises and biofeedback (such as with Emy Trainer) are the most widely used methods and are recognised by physiotherapists.
When should you consult a healthcare professional?
It is recommended that you consult a professional (midwife, doctor or physiotherapist) for an accurate assessment in the following cases:
- As soon as you notice urinary leakage;
- If you feel pelvic heaviness;
- Systematically after childbirth.
What to keep in mind for good intimate health
In short, learning how to contract your pelvic floor and making this routine part of your life is a valuable investment in your future quality of life. Keep these key points in mind for a successful training routine:
- Consistency, the foundation of tone: To achieve visible results on incontinence, the key is regular practice. Do your exercises to strengthen the pelvic area for just 5 to 10 minutes a day; this daily repetition is the safest way to transform your pelvic health in a lasting way.
- Listening to your body and getting professional advice: Never face a persistent issue alone. If you feel heaviness or your tone is too weak, don’t wait to consult a healthcare professional. A physiotherapist, a doctor or a midwife can confirm your pelvic floor training technique.
- Technology at the service of effectiveness: For successful pelvic floor strengthening, at-home biofeedback with the Emy Trainer pelvic floor trainer is your best ally. This medical device lets you see your progress in real time and ensures fun, precise and fully independent pelvic floor training.
Sources:
- Postpartum rehabilitation, Haute Autorité de Santé, December 2002, Clinical practice recommendations - link
- Pelvic Floor Muscle Rehabilitation Using Biofeedback, Diane Kaschak Newman, July 2014, Urologic Nursing 34(4):193-202.- link
- Prospective evaluation of the connected biofeedback EMY Kegel trainer in the management of stress urinary incontinence, Jochum F et al., February 2022, Journal of Gynecology Obstetrics and Human Reproduction 51(2):102280. - link
