How to Know If You’re Doing Pelvic Floor Exercises Correctly

You downloaded the ebook. You’ve seen the exercises. But here’s the question almost every woman asks: “Am I actually doing this right?”

It’s a valid concern — and an important one. Research shows that up to 50% of women perform pelvic floor contractions incorrectly when relying on written or verbal instructions alone. Some bear down instead of lifting. Others recruit their glutes or inner thighs without realizing it. And incorrect form doesn’t just slow your progress — it can make symptoms worse.

The 4 Signs You’re Doing It Right

1. You Feel a Lift, Not a Push

A correct pelvic floor contraction feels like a gentle lift and squeeze — as if you’re picking up a blueberry with your pelvic floor. If you feel downward pressure or bulging, you may be bearing down instead of contracting. This is the most common mistake, and it’s nearly impossible to catch without guidance.

2. Your Breathing Stays Natural

Holding your breath during pelvic floor exercises creates intra-abdominal pressure that works against you. Your diaphragm and pelvic floor are connected — they need to work as a team. You should be able to breathe normally throughout the entire exercise. If you catch yourself holding your breath, that’s a sign you’re over-bracing.

3. Your Glutes and Thighs Stay Relaxed

If your buttocks are clenching or your inner thighs are squeezing together, you’re compensating. The pelvic floor muscles are internal — isolating them takes practice. A helpful cue: imagine you’re sitting on a chair and trying to lift yourself off the seat using only your pelvic floor, without tightening anything else.

4. You Can Release Fully Between Reps

The release is just as important as the contraction. Many women hold residual tension without realizing it. A full release means the muscles return completely to rest before the next rep. If you can’t feel the difference between contracted and relaxed, you may be holding tension chronically — and that’s a different problem entirely.

Why Written Instructions Have Limits

Ebooks and PDFs are a great starting point — they give you the exercises and the knowledge. But pelvic floor training is uniquely difficult to learn from text alone because:

• The muscles are internal — you can’t watch yourself in a mirror
• Feedback is subtle — there’s no visible movement to confirm you’re right
• Compensation patterns feel “right” even when they’re wrong
• Timing and coordination matter as much as strength

This is why physical therapists who specialize in pelvic health exist. And it’s why video-guided programs have been shown to be significantly more effective than written instructions alone.

What Guided Training Looks Like

In the Pelvic Floor Pro app, every exercise includes video demonstrations with real-time cues for breathing, form, and tempo. The programs are progressive — they start where you are and build from there. Think of it as the bridge between an ebook and an in-person PT session.

A Simple Self-Test

Try this right now: contract your pelvic floor gently and hold for 5 seconds. Then release fully for 5 seconds. Repeat 5 times.

Ask yourself:

• Could you feel the lift clearly?
• Did you breathe normally throughout?
• Were your glutes and thighs relaxed?
• Could you feel the full release between each rep?

If you answered “no” or “I’m not sure” to any of those, you’re in the majority — and guided training can make a real difference.