How do I locate my pelvic floor muscles?

If you want to locate your pelvic floor muscles, please read the following steps. While traditionally most people consider just squeezing their muscles within their entire  pelvic region, it is important to understand all the areas of your pelvic floor that should be in action when locating your pelvic floor muscles.  If you are  performing kegel exercises, doing them effectively requires the understanding and engaging of all of your pelvic floor muscles.  

 

 

How to Locate Pelvic Floor Muscles - For women:

As a woman understanding your pelvic floor muscles is a bit complicated. There are actually three areas to focus on in order to locate your pelvic floor muscles. The first area is near the front of your pelvis.

Location One: The first area of location of your pelvic floor muscles is located by stopping your urine flow halfway through urination. This contraction is one of three areas of your pelvic floor to focus on. By tightening this area of your pelvic floor and stopping urine flow you are contracting this front area of your pelvic floor.

Location Two: The second area of focus in order to understand the location of your pelvic floor muscles is accomplished by the mindset of tightening your vaginally muscles, or pulling up something into your Regina. This process of pulling and tightening is the second location of control of your pelvic floor.

 Location Three: The third and final area to focus in order to locate your pelvic floor muscles is the rear pelvic floor muscles. For this, simply imagine that you are attempting to avoid passing wind. This tightening of your back area is controlling the third and final area of location of your pelvic floor muscles.

When you put all three of these locations together, you will have the answer of locating your pelvic floor muscles. The pelvic floor muscles sit between your pubic bone at the front, your sit bone at the back, and attached to each of your hips.

 

How to Locate Pelvic Floor Muscles - For Men:

For men: To understand your pelvic floor muscles you need to do two things.

 Location One: The first area to focus in order to locate your pelvic floor muscles as a man is to start empty your bladder and then pause midstream. This muscle that controls the flow of your urine is part of your pelvic floor muscle system.

 Location Two: The secondary focus on in order to locate your pelvic floor muscles is in the rear. For this imagine you are attempting to avoid passing wind. This type number back area controls the second area of location of your pelvic floor muscles.

 

Special Notes about locating your pelvic Floor Muscles:

If you want to effectively contract all of your pelvic floor muscles, is important to focus not just on a single muscle within the pelvic floor, but to focus on all two or three of these areas one at a time.

For women, it is most common to start with the first location, tightening of the urinary pelvic floor muscles, then the vaginally pelvic floor muscles, and finally the rear pelvic floor muscles.

For men, it is most common to start with the first location, tightening the urinary pelvic floor muscles, then the rear pelvic floor muscles.

I hope this helps you understand how to locate your pelvic floor muscles. If you would like more information on the pelvic floor muscles, click here to view our article answering the question what is the pelvic floor?

 

Peace and love,

Tricia