Learning how to correctly contract your pelvic floor muscles (Kegels) is the foundation of effective training with Perifit Care(+).
At first, it can feel a bit confusing. Many people aren’t sure what a “correct” contraction should feel like. This guide will help you understand, practice, and improve your technique step by step.
Why Technique Matters
For effectiveness
If you contract the wrong muscles, you won’t properly train your pelvic floor, which means less improvement in:
bladder control
pelvic support
sexual wellbeing
A correct contraction also helps keep the probe in place during training.
For safety
If you push downward instead of lifting, you create intra-abdominal pressure, which can:
strain your pelvic floor
worsen symptoms
increase the risk of prolapse over time
How to Contract Correctly
To contract your pelvic floor muscles, try to imagine one of the following sensations:
Squeezing as if you’re trying to stop the flow of urine
Squeezing as if you’re trying to block a wind
Gently lifting upward inside your body
Tightening your vagina around a tampon
Lifting something small (like a grape) inside your vagina
The key idea: it’s a lift, not a push
At the same time, keep everything else relaxed, especially your abs, glutes, and thighs.
You can place a hand on your stomach to check that it stays relaxed.
Just avoid practicing during urination, as this can increase the risk of urinary tract infections.
It may feel difficult at first and that’s completely normal.
Like learning any new skill, coordination improves with practice.
Don’t Forget to Relax
A proper Kegel is not just about squeezing. Relaxation is just as important.
After each contraction, fully release and let your pelvic floor relax.
Why this matters:
Muscles need rest to perform well
Relaxation helps prevent tension and discomfort
A healthy pelvic floor is both strong and flexible, not tight
⚠️ Avoid pushing downward to relax — simply let go of the contraction.
Using Your Breath
Your pelvic floor naturally moves with your breath:
Inhale → pelvic floor relaxes and lowers
Exhale → pelvic floor lifts
You can use this rhythm to guide your training:
contract on the exhale
relax on the inhale
A Simple Step-by-Step Kegel
Take a moment to fully relax your body
Exhale and gently lift your pelvic floor (like holding gas)
Inhale and fully relax
Exhale again, lifting and slightly bringing the sensation forward (like stopping urine)
Inhale and relax completely
👉 That’s a proper Kegel
Real-Life vs Training
During exercises, you control when to contract and relax.
But in real life (coughing, sneezing, laughing), contractions need to happen quickly and automatically, regardless of your breathing.
That’s exactly what Perifit Care games help you train: responding at the right time, even when it’s unexpected.
Final Tip
Don’t worry if it doesn’t feel natural right away. This is very common.
Focus on:
gentle, controlled contractions
keeping other muscles relaxed
building coordination over time
With practice, it becomes much easier and more intuitive 👍
If you need further help, check out the "Learn the Perfect Kegel" section of the Exercises tab. These tools were designed to help you get a better understanding of what a good Kegel should feel like, and refine your technique