How to find and recognize the muscles:
Imagine that you need to hold back gas. Squeeze and lift the rectal area, and for women also the vaginal area, without tightening the buttocks or belly (abdomen). When you first begin your exercise program, check yourself frequently by looking in a mirror or by placing your hands on your abdomen and buttocks to insure that you do not feel your belly, thighs, or buttocks move. If there is movement, continue to experiment until you have isolated the correct muscles of the pelvic floor.
Another technique used only to help you identifying the correct pelvic muscles is to attempt to stop or slow the flow of urine. While urinating, partially empty your bladder then try to stop or slow the flow of urine. Remember to relax and completely empty your bladder when you have finished this test. Do not be discouraged if you are unable to stop or change the flow. Slowing the flow is a good start. Twice a month, you may try to stop the stream as a test to see if your muscle strength is improving. Do not do this start-and-stop test on a regular basis. It is not a helpful way to exercise the pelvic floor muscles.