Finding Your Pelvic Floor Muscles
To ensure you're using the right muscles, start by standing in front of a mirror (yes, butt naked). You can also explore this activity by lying down or sitting (if you prefer, clothes are optional, but I suggest you take it all off and do this naked first). If accessible to you, you can also get feedback from your hand by placing it near the area between your scrotum and anus as shown in this image.
Begin by taking a few deep breaths in and out, bringing your awareness to the area in between your sitz bones (the bony parts of the butt that you sit on). On your next exhale, squeeze your superficial pelvic muscles as if you were going to stop the flow of urine or draw your penis inward (like a turtle pulling its head back into the shell). When you’re ready to inhale, relax the muscles, letting the contraction go.