Some users notice that when they try to contract their pelvic floor as strongly as possible, the Contraction Quality Meter turns red. But when they reduce the effort, the meter turns green. This can feel confusing, but it’s actually a very common part of learning how to train your pelvic floor muscles.
Why This Happens
The Contraction Quality Meter works on a ratio between the pressure detected by the top sensor and the bottom sensor of the probe.
When the meter turns red during a squeeze, it means that the pressure detected on the top sensor is too high compared to the bottom sensor.
This often happens when other muscles, such as the glutes or abdominal muscles, join in during a strong contraction. When we try to squeeze harder, it’s natural for the body to recruit these surrounding muscles.
However, for pelvic floor training, the goal is to isolate the pelvic floor muscles as much as possible.
When you reduce the intensity and the meter turns green, it usually means that the contraction is more balanced and better isolated, which reflects better technique.
Focus on Quality Before Strength
At the beginning of your training, the most important thing to focus on is contraction quality rather than strength.
With time and practice, strength will naturally improve as your muscles and coordination develop.
It’s very normal that stronger contractions are harder to control at first.
Tips to Improve Strength While Keeping Good Quality
Here are a few tips that may help:
Try thinking of “lifting”, rather than squeezing downward or pushing.
Make sure your glutes, thighs, and abs stay relaxed, as these muscles can easily take over during stronger efforts. You can place a hand on your stomach to check that your abdominal muscles stay relaxed.
Focus on maintaining a green reading first, then gradually increase the intensity of your contractions while keeping that balance.
A Final Note
Learning to coordinate your pelvic floor muscles takes practice. Prioritizing balanced contractions (green) and slowly building strength over time is the best approach, and with consistency, control usually improves naturally.