Exercising the Pelvic Floor

Pelvic floor muscle exercises — also known as Kegels — help strengthen the muscles that support your bladder, bowel, and uterus. These exercises should include a mix of long holds and quick squeezes, always followed by a full release to let the muscles relax.

Long Holds

• Gently squeeze and lift your pelvic floor muscles.
• Hold the squeeze for as long as you can, then fully relax.
• Repeat this several times until the muscles start to feel tired.

Quick Squeezes

• Quickly contract your pelvic floor muscles, then release straight away.
• See how many you can do before the muscles fatigue.
• Remember: always let the muscles fully relax after each one.

Who Should Exercise the Pelvic Floor?

Everyone can benefit from exercising the pelvic floor muscles to ensure they are functioning as they should.

How Often Should You Exercise?

Aim to build up to:

• 10 long squeezes, holding each for up to 10 seconds
• Followed by 10 short squeezes

If that feels too much at first, start small and do what you can — even just a few repetitions, several times a day. Over time, you’ll increase both strength and endurance.

Daily Routine & Progress

• Aim to do your pelvic floor exercises three times a day
• In the beginning, it may be easier to practise while lying down or sitting
• As your strength improves, try doing them while standing, walking, or bending

You should start to notice improvements within 3 to 5 months. After that, continue doing the exercises once a day to maintain strength.

Tips to Help You Remember

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It’s common to forget — especially when symptoms start to improve — so try to make the exercises part of your daily routine. You could:

• Set a reminder on your phone
• Use a pelvic floor exercise app
• Practise after going to the toilet (but don’t stop your urine mid-flow as exercise)
• Do them at the gym, or during a regular commute

Need Extra Support?

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Some people find gadgets helpful for motivation or feedback — though they aren’t suitable for everyone. If you’re unsure or finding the exercises difficult, speak to a specialist pelvic health physiotherapist for personalised guidance.