Pelvic floor speed is the ability to quickly contract and relax your pelvic floor muscles. It helps your body react efficiently to sudden everyday movements such as sneezing, laughing, or changing position. A fast and responsive pelvic floor plays an important role in maintaining control during unexpected pressure changes.
In Perifit, speed is assessed during the Fitness Test by counting how many pulses you can perform in 10 seconds. An essential part of speed is also your ability to fully relax between contractions, allowing the muscle to reset properly before the next effort.
Understanding Pelvic Floor Speed
Speed refers to how quickly your pelvic floor can:
contract (squeeze)
relax (release)
repeat this cycle in a controlled rhythm
It is not only about being fast, but also about being precise and fully relaxed between contractions. If you struggle to release tension, this can limit your speed development.
If relaxation feels difficult, it is important to also work on your ability to fully let go of the pelvic floor after each contraction.
How Speed is Measured
In the Perifit Fitness Test, pelvic floor speed is calculated based on how many pulses you can complete in 10 seconds.
A “pulse” means:
a quick contraction
followed by a full release
The goal is to perform as many controlled pulses as possible while maintaining good technique.
Key Principles to Improve Speed
1. Master relaxation first
Speed depends just as much on your ability to release tension as it does on contracting quickly.
After each contraction, your pelvic floor must return to a fully relaxed state. Without this reset, movements become slower and less efficient.
If you find this challenging, focusing on relaxation exercises will directly improve your speed.
2. Focus on technique before speed
It is normal to feel disoriented at first. Speed requires precise timing and control.
Before trying to go fast, make sure you can:
clearly identify an isolated pelvic floor contraction
contract without using other muscles (glutes, abdomen, thighs)
fully relax afterward
Once the movement is clean, speed will improve naturally.
3. Build strength first
Speed relies on the ability to contract strongly and quickly on demand.
Think of a sneeze: your pelvic floor needs to react instantly and strongly to support sudden pressure.
A stronger pelvic floor will respond faster and more efficiently.
4. Train the “Knack” reflex
The Knack is a key reflex used in daily life.
It involves contracting your pelvic floor just before or during a sudden increase in pressure, such as coughing or sneezing.
Try this simple exercise:
simulate a light cough or sneeze
at the same time, contract your pelvic floor
then fully relax again
This helps retrain the brain-body connection responsible for fast reactions.
Practical Training Tips
Use Flipper Beach
The Flipper Beach game is specifically designed to train quick contractions and reactions in a playful and dynamic way.
Practice in the Practice Lab
Start relaxed. Take your time if needed.
Then:
perform as many quick pulses as possible
move from full relaxation to a strong contraction and back
focus on clean, fast repetitions
Progress gradually
Begin with:
10 seconds of work
Then increase over time to:
20 seconds
30 seconds
Only increase duration once you can maintain good form and full relaxation between pulses.
Final Note
Pelvic floor speed develops gradually through consistent training. It is built on three foundations:
good technique
sufficient strength
full relaxation between contractions
With regular practice, your pelvic floor will become faster, more responsive, and better prepared for sudden movements in daily life.