Pelvic floor exercises

Why it works

Your pelvic floor is a sling of muscles under your pelvis that supports your bladder, bowel and, in women, the womb. Strong, well-coordinated pelvic floor muscles help with bladder control, support during pregnancy and after birth, and stability when you lift, cough or run.

Pregnancy, birth, menopause, prostate surgery, ageing, constipation and heavy lifting can all weaken these muscles. The good news is that they respond to training like any other muscle, and the exercises can be done anywhere.

Safety first

• If you have pain, leaking, heaviness or a dragging feeling, or you are pregnant or have recently given birth, see your doctor or a pelvic health physiotherapist for a personal assessment.
• Do not practise by stopping your urine flow. You can try it once to find the muscles, but doing it regularly can upset normal bladder emptying.
• Breathe normally throughout. Do not hold your breath, squeeze your buttocks or pull your tummy in hard.
• Relaxing fully after each squeeze matters as much as the squeeze itself.

The 8 exercises

1. 1

   Find the muscles

   Awareness
   1. Sit or lie comfortably with your thighs, buttocks and tummy relaxed.
   2. Imagine stopping yourself passing wind and stopping the flow of urine at the same time.
   3. Feel a gentle lift and squeeze inside. That is your pelvic floor working.

   How much

   3–5 gentle tries

   Easier

   Lie on your back with knees bent if sitting is hard.

   Harder

   Try it sitting upright, then standing.

2. 2

   Slow holds

   Endurance
   1. Squeeze and lift your pelvic floor muscles.
   2. Hold the squeeze for up to 10 seconds while breathing normally.
   3. Let go completely and rest for a few seconds.

   How much

   Up to 10 holds

   Easier

   Start with 3–5 second holds.

   Harder

   Build up to 10 holds of 10 seconds.

3. 3

   Quick squeezes

   Fast response
   1. Squeeze and lift your pelvic floor strongly.
   2. Let go straight away.
   3. Repeat in a steady rhythm, relaxing fully each time.

   How much

   Up to 10 quick squeezes

   Easier

   Do fewer, with a longer rest between each.

   Harder

   Do them standing.

4. 4

   The knack

   Everyday control
   1. Before you cough, sneeze, laugh or lift, squeeze your pelvic floor.
   2. Hold it through the cough or lift.
   3. Relax afterwards.

   How much

   Every time you need it

   Easier

   Practise with a gentle cough first.

   Harder

   Use it before lifting shopping or a child.

5. 5

   Bridge with a lift

   Pelvic floor & glutes
   1. Lie on your back, knees bent, feet flat.
   2. Breathe out, gently lift your pelvic floor, then lift your hips.
   3. Lower slowly and relax your pelvic floor at the bottom.

   How much

   2 sets of 8

   Easier

   Lift your hips only a little.

   Harder

   Hold the top for 3 breaths.

6. 6

   Heel slide

   Deep core coordination
   1. Lie on your back, knees bent.
   2. Breathe out, lift your pelvic floor and slowly slide one heel away along the floor.
   3. Breathe in as you slide it back, then switch legs.

   How much

   2 sets of 6 each leg

   Easier

   Make the slide shorter.

   Harder

   Lift the foot and straighten the leg in the air.

7. 7

   Clam

   Hips & pelvic floor
   1. Lie on your side, knees bent, feet together.
   2. Breathe out, lift your pelvic floor and open your top knee like a clam.
   3. Close slowly. Switch sides.

   How much

   2 sets of 10 each side

   Easier

   Make the opening smaller.

   Harder

   Add a mini band above your knees.

8. 8

   Sit to stand with a lift

   Function
   1. Sit near the front of a chair.
   2. Breathe out and lift your pelvic floor as you stand up.
   3. Relax as you sit back down with control.

   How much

   2 sets of 8

   Easier

   Use your hands on your thighs.

   Harder

   Hold a light weight at your chest.

The routine

Do this short routine three times a day. It takes about 5 minutes and can be done sitting, lying or standing.

How often

Pelvic floor exercises work best little and often: a few minutes, about three times a day. Most people notice an improvement after a few months of regular practice.

Keep going once you notice results. If nothing has changed after three months, ask your doctor to refer you to a pelvic health physiotherapist.

Frequently asked questions

How long until pelvic floor exercises work?

Most people notice an improvement after a few months of doing them regularly, about three times a day.

Are pelvic floor exercises the same as Kegels?

Yes. Kegel exercises is another name for pelvic floor exercises, named after the doctor who described them.

Can men do pelvic floor exercises?

Yes. Men have pelvic floor muscles too, and the exercises can help with bladder control, including after prostate surgery.

Can I do pelvic floor exercises when pregnant?

Pelvic floor exercises are usually recommended during pregnancy, but check with your midwife or doctor first.

Sources

• NHS: Pelvic floor exercises
• World Health Organization: Physical activity fact sheet

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

More guides

• Chair exercises for seniors
• Ab workout at home
• Glute exercises at home