Weak pelvic floor muscles can lead to problems such as difficulty controlling bladder and/or bowels, reduced sensation during intercourse, and prolapse.

This information sheet will explain some exercises you can do which will strengthen your pelvic floor muscles and should prevent/reduce symptoms if performed correctly and daily.

The pelvic floor muscles

The pelvic floor muscles are just inside your body. They are attached between the bottom of your spine (coccyx) and the bone between your legs (pubic bone).

These muscles support the bladder where urine is stored, the uterus (womb) and the bowels.  They help you to control when you pass urine and empty your bowels. These muscles should be firm and strong. If they are weak they will not provide the support and control that they should.

How to exercise your pelvic floor muscles

Firstly, practise to see if you are able to contract your pelvic floor muscles. Try to squeeze your pelvic floor muscles by imagining you are trying to stop yourself passing urine and stop yourself passing wind.

Don’t try too hard. Ensure you do not hold your breath, squeeze your buttocks or squeeze your legs together.

Once able to do this, try the exercises as described below:

Get in a relaxed, comfortable position sitting or lying down. Take a slow breath in through your nose. Try to keep chest and shoulders relaxed and instead feel the breath reach the bottom of your lungs, causing your ribs to widen.

As you breathe out, lift and squeeze the pelvic floor muscles. You are aiming to hold the contraction for up to 10 seconds. Relax for 5-10 seconds. Repeat up to 10 times.

Now lift and squeeze the pelvic floor muscles and let go straight away. Once fully relaxed lift and squeeze again. Repeat up to 10 times.

Perform this set of pelvic floor muscle exercises at least once a day. They can be performed up to 3 times a day, but the most important factor is the quality of the set. It is really important that you concentrate when doing these exercises, concentrating on technique, breathing, etc. Don’t try to rush, and no multi-tasking! So one good quality set a day is much better than 3 rushed ones.

How will I know I’m doing the exercises correctly?

Your specialist continence practitioner will explain the exercises to you. She may also suggest a vaginal and/or rectal examination to check your exercise technique and develop a personal exercise plan for you. However, there are also ways you can check your technique yourself.

  • Lie on your back with your knees bent and without your underwear on. Hold a small mirror so you can see the area between your legs. Squeeze your pelvic floor muscles. You should see your vagina and back passage move away from the mirror.
  • During sex try squeezing your pelvic floor muscles. Ask your partner if they can feel your muscles tightening.
  • Lie on the bed or in the bath with your knees bent. Insert your thumb into your vagina. Squeeze your pelvic floor muscles. You should feel the muscles tighten around your thumb.

It is very important you are squeezing and relaxing the muscles correctly. If you squeeze incorrectly, you may cause more damage.

It is also important that you try to use the muscles at time of increased strain, eg when you cough, lift, stand up from the chair.

When you are about to cough, sneeze, bend, lift, etc, try to remember to gently contract pelvic floor muscles and maintain the contraction whilst you lift, cough, etc. Don’t try too hard. Try to keep the rest of your body relaxed.

You should only contract your pelvic floor muscles when performing the exercises or when tightening prior to coughing, lifting, standing, etc. Ensure you’re not trying to keep your muscles tight all the time without realising.

A few times a day, (3 or 4) stop to think about what your pelvic floor muscles are doing. Wherever you are, stop, take a breath in through your nose and as you breathe out through your mouth, visualise the breath leaving the top of your head and going out down through your body and out through your pelvis, feeling your pelvic floor muscles opening up and releasing. Then just carry on with what you were doing.

If you are unsure or need more help, contact the Bladder and Bowel Team for further advice and support.

How will I remember to do the exercises?

To help you remember, you could try performing them at the same time each day, keeping an exercise diary, setting an alarm on your phone, using an app such as the Squeezy app.

How will I know if I’m getting better?

It can take up to 3 months before you see an improvement.

You should become more aware of your pelvic floor muscles as they become stronger. You may also notice that you have better control over your bladder and/or bowels, improved sensation during intercourse, and fewer symptoms of prolapse.

If you do not improve or have any questions regarding the exercises, contact the Bladder and Bowel Team.

 

Information sheet created by Clare Bolton, Specialist Physiotherapist, October 2025.