Many people, especially in the beginning of their program, will have some problems isolating the pelvic floor muscles from the other muscles of the hips and pelvis. This is understandable, as the outer hip muscles are large and powerful. A key to success is to learn to recognize the feeling of just the pelvic floor muscles contracting, without the buttock muscles. To remove the buttock muscles from the movement you can practice pelvic floor contractions while standing with your legs wide apart and your heels out wider than your toes (a toed-in position of the feet). Do not do this if it increases your back pain, however. Once you are confident that you can perform pelvic floor contractions without using your butt muscles, you can do them correctly in whatever position you wish.
As with any exercise program, starting your pelvic floor strengthening program too vigorously can be a potential source of injury, fatigue or frustration. Start from the strength level you possess now and build slowly but consistently. Keeping track of the number of reps and seconds held as you go will allow you to increment the level of challenge in a sane and results-oriented way over the long term.
The most well-known pelvic floor exercises are the Kegels. The exercise presented here is essentially a Kegel exercise.
