Locating Pelvic Floor Muscles

To learn which muscles are pelvic floor muscles, the Mayo Clinic says to stop urinating in the middle of the process. If you can, you know which muscles you’re targeting. 

Next, you’ll want to practice actually using these muscles -- and not just while urinating. You can practice these exercises anywhere. All you have to do is tighten your muscles and then hold them in this position for five seconds. After you’ve done this, you can then let them rest for five seconds. 

Generally speaking, your initial goal should be to do this four or five times, one after the other. Then you’ll want to practice until you can hold the contraction for 10 seconds, with 10 seconds of relaxation between each Kegel. And you’ll want to do this three times a day.

Further, your goal should be to focus on this exercise. This means trying not to use your abs, thighs or glutes in the process. And don’t hold your breath. Make it a point to take normal or deep inhalations and exhalations. 

Remember not to use the initial urination exercise as your regular way of doing these exercises. This can lead to a range of problems, like the bladder not fully emptying. Instead, do Kegels at different times.  

The Mayo Clinic says that you can use a vaginal cone to help to isolate these muscles. You’ll place this contraption in your vagina and then use your muscles to keep it from falling out. And if you’re not shy, you can practice with your doctor by way of biofeedback sessions. In these sessions, your movements will be monitored and displayed with pressure sensors inserted into the vaginal or anal area. 

With a little practice, you will see results, though not right away. Not only can this help with urination issues, but it also can tighten muscles during sex.