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How to activate the pelvic floor muscles? Practical visualizations for women

The pelvic floor muscles surround the urethra, the vagina, and the anus. Activate all of these areas when exercising. The visualizations provided below will help you.

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Task 1

Imagine you are putting a cold item near the urethra (below the clitoris) and are now trying to lift it up to “escape” from the cold.

The green arrows on the image show the correct direction of movement of your pelvic floor muscles movement. This movement is squeezing and lifting. 

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Task 2

Imagine you have a tampon inserted and are trying to squeeze it and “pull” it in deeper — towards the navel. Make sure not to push. 

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Task 3

Imagine you’re trying to hold your gas in. It’s probably easier to activate this area than the previous ones. Make sure to use as much strength here as when using the muscles around your urethra and vagina.

Task 4

Sit down and put your hands under your buttocks. You will be able to feel the hard structures underneath, called the ischial tuberosities — or sit bones. Your pelvic floor muscles are spread like a hammock between them. Imagine that you are trying to bring them closer together. Remember to keep your buttocks relaxed.