The Rhythm of Training
NIDDK describes pelvic floor exercises as involving both a squeeze and a full release. The pattern matters because a muscle that is never fully released cannot recover between efforts.
A useful way to think about it is as a wave: up, then down. The lift is the contraction. The return is the relaxation. Both halves are part of the exercise.
The Contraction
A pelvic floor contraction is an inward lift — not a downward push. NIDDK outlines a starting method: squeeze the muscles, hold for around three seconds, then release.
A few points that help:
- Keep other muscles relaxed. The stomach, thighs, and buttocks should not be working.
- Breathe normally. Holding the breath often signals that the wrong muscles are being used.
- Start gentle. A smaller contraction done correctly is more useful than a strong one done incorrectly.
The Relaxation
The release is the part most often skipped. After each squeeze, the muscles should return fully to their resting state before the next one begins.
Guidance from NHS sources emphasises that the muscles should fully relax and let go between contractions. Without this, the muscles can become fatigued, and for some people this can make pelvic floor function feel worse rather than better.
A practical way to check: after each squeeze, wait a moment longer than feels necessary. If the muscles feel like they have fully let go, the release is probably complete.
Keeping It Comfortable
Pelvic floor training should not hurt. A few points that help keep it comfortable:
- Choose a position that works. Lying down, sitting, or standing — whichever makes the muscles easiest to feel.
- Keep sessions short. A few repetitions, done a couple of times a day, are a common starting point.
- Do not push through pain. Discomfort is a signal to stop and, where appropriate, seek guidance.
- Build gradually. As with any muscle, sudden increases in effort tend to be less comfortable than gradual ones.
Because pelvic floor function varies between people, there is no universal target for hold times or repetitions. NIDDK recommends asking a healthcare professional for a plan that fits individual circumstances.
A Short Summary
Pelvic floor training is a rhythm of contraction and relaxation, and both halves matter. The contraction is an inward lift, done with relaxed stomach, thighs, and buttocks. The relaxation should be full and unhurried. There is no single programme that suits everyone, and individual guidance is worth seeking.
Further Reading
- What Are Kegel Exercises? — an overview of the exercises.
- Finding the Right Pelvic Floor Muscles — a starting point.
- Common Kegel Technique Mistakes to Understand — pitfalls to avoid.
- Kegel Exercises: Understanding the Basics — the main guide page.
Sources
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Kegel exercises overview.
- National Health Service (NHS) — pelvic floor muscle exercises guidance.
- American College of Obstetricians and Gynecologists (ACOG) — patient education on pelvic floor muscle exercises.