The pelvic floor can be a hard muscle to engage properly. Most people (women specifically) have been told to do Kegels at some point, with no regard to breath or movement which makes them essentially worthless for any long-term change.

If you’re struggling to find that connection, here are a couple of options:

1. Literally, stop yourself from peeing. This is not something you want to do all the time – it can interrupt the emptying of your bladder, but it can be a tool to help you activate those muscles with some actual “resistance” or tactile cueing that can transfer over to exercise and breathing.
2. Crush a yoga block or ball between the thighs. This is a strategy that can be used with breathing to help find engagement. It can be used with many exercises to help aid in the connection as well. As you press into the block, feel the pull of your muscles in the lower abdomen, pelvic floor, and adductors inward / up.

• GLUTE ROLL UP
• BLOCK HOLLOW HOLD
• BLOCK PLANK
• BLOCK SQUAT

Once you’ve mastered these concepts, in different positions (lying down/sitting/ standing etc) in a non-stressful environment, you can start applying them to exercises.