Improving Pelvic Floor Control

Pelvic floor control is the ability of your pelvic floor muscles to respond appropriately, with the right intensity and timing, to different situations in daily life. It represents the “final touch” of pelvic floor function, combining strength, speed, endurance, and contraction quality into one coordinated skill.

In the Perifit Care app, Control is measured by how successfully you reach targets in games (such as lotuses). A score of 88% means you reached 88% of the targets during a session. The higher your Control score, the better your overall coordination and command of your pelvic floor tends to be.

Control reflects your ability to:

It is not a separate “muscle skill”, but the result of all other dimensions working together: strength, speed, endurance, and contraction quality.

Think of Control as the outcome of good training, rather than something you need to chase directly.

Control is essentially the sum of everything else you train.

If you develop:

…then reaching targets in games will naturally become easier.

However, training with game patterns is also valuable in itself. Even if you are not actively “aiming for targets”, following the movement patterns already trains your pelvic floor effectively.

So in practice, you improve Control whether you focus on it directly or not.

Reaching 100% in a game is a great achievement, but it is not the main objective.

Behind each game are carefully designed contraction patterns created to train your pelvic floor. The priority is to follow these patterns correctly, not to hit every target perfectly.

If you miss a target:

These reactions can send confusing signals to your brain and reduce the quality of your reflex training.

Control improves naturally when you train all other aspects of your pelvic floor:

As these improve together, Control follows.

Low target scores do not reflect a weak pelvic floor.

The goal of Perifit games is not performance scoring — it is learning patterns, building consistency, and showing up for training.

Real progress comes from regular practice, not from perfection in a single session.

If targets feel distracting, shift your attention to movement patterns instead.

In the Practice Lab, focus on:

This builds a much stronger foundation for Control.

The goal of Perifit Care is to help you reduce symptoms and improve pelvic floor function over time.

As you train all dimensions together, Control will naturally improve as a result.

Always start in a relaxed state. Take your time if needed. Focus on quality over accuracy.

Then return fully to a relaxed state.

If you can only complete it twice, that is already a good starting point.

Then return to a relaxed state.

Two full sets is already a good result if that is your current capacity.

If you prefer training through games, Pong is particularly effective for building control.

It is a more focused exercise that specifically challenges your ability to respond precisely and on time, making it a great complement to Practice Lab exercises.

You might be experiencing one or more of the following:

Only the pelvic floor should control the game character.

If you use your abs or other muscles, the Contraction Quality indicator may turn red, and control becomes difficult.

Try the Kegel Coach in the Exercises tab to refine your technique.

If the program feels too challenging, reduce the difficulty in:
Settings → My Program → adjust level

It is better to master a level properly than to struggle through one that is too hard.

Muscles fatigue quickly. Your calibration may no longer reflect your current strength.

If you feel weaker during a session:

If progress remains difficult despite adjustments, consulting a pelvic floor specialist can be helpful. They can assess your situation and provide personalized guidance.

Pelvic floor control is not trained in isolation — it is the result of consistent work across all dimensions.

Focus on:

With regular practice, Control becomes smoother, more automatic, and naturally integrated into daily life.