Because the Pelvic Floor muscles are not ones we can see contracting it can be a real battle to know how, let alone if, they are engaged. This is a hard one to correct, and I think the most common mistake people have is that rather than recruiting their Pelvic Floor they will instead squeeze their Glutes (Buttocks) as if their life depends on it, and end up with overactivity of the Gluteal muscles.
The result of this can mean that you end up with constant tension in your backside, and unfortunately you’re no closer to strengthening your Pelvic Floor Muscles than when you began. As your pelvic floor muscles attach to the pubic bone, the tailbone and the two sitting bones the contraction is more of a drawing inwards and upwards between the legs, as if you are trying to stop yourself from passing fluid or wind.
As with training any muscle, the pelvic floor muscles also need to relax between contractions, so do give yourself some recovery time as well.
Please contact SSOP to find out more about our Clinical Pilates Classes in Sydney CBD.