Pelvic Floor Exercise: Elevator

Pelvic Floor Contraction: Elevators

The Elevator is another variation on Pelvic Floor Contraction. This is a great way to further challenge yourself and build Pelvic Floor Strength.

Imagine your pelvis has four floors. To begin:

• Contract, pulling your pelvic muscles up gently to floor one. This is a very minimal level of pelvic floor contraction. Hold the tension.
• Contract, holding the tension of floor one and pulling up a little farther to floor two. Hold.
• Contract, holding floor two and pulling up to floor three. Hold.
• Contract, holding floor three and pulling up to floor four. This is a full pelvic floor contraction. Hold.
• Contract and hold at floor four for a few breaths.
• Slowly, relax down through the floors, one by one.
• Relax, holding some of the tension but releasing down to floor three. Hold.
• Relax, holding some of the tension but releasing down to floor two. Hold.
• Relax, holding some of the tension but releasing down to floor one. Hold.
• Relax down to the “basement,” completely letting go.
• Rest ten seconds.

Work up to ten elevators per session, up to three sessions per day.

At first, you may be unable to feel the distinction between floors. It is common to feel only two floors when you begin. It is easier to climb through the floors than it is to descend through the floors with control. In the beginning, you will “lose” your tension as you descend. It is also difficult to hold tension at level four because your muscles will be very tired by that point. However, through Elevators you will see the greatest improvement in your pelvic floor strength and control. Elevators combine the fine-tuned muscular control of Quick-Flicks with the marathon-like endurance of Long Holds. Elevators are the hardest pelvic floor contraction to achieve, but they are most effective in building pelvic floor strength.