Pelvic Floor Exercises that Strengthen Your Pelvic Floor

Pelvic Floor Exercises

Scroll down for pelvic floor exercises to help you:

  • Strengthen your pelvic floor
  • Relieve your prolapse symptoms
  • Improve your bladder & bowel control
  • Recover after pelvic floor surgery

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What are Pelvic Floor Exercises?

Pelvic floor exercises involve repeated contraction and relaxation of the pelvic floor muscles.

Pelvic floor exercises usually aim to maintain or restore the strength and functioning of the pelvic floor muscles.

How to do Pelvic Floor Exercises?

Quick Start Guide

Correct pelvic floor exercises involve repeatedly contracting and then relaxing your pelvic floor muscles

How to Contract your Pelvic Floor Muscles

Feel your pelvic floor muscles in and around your urethra, vagina and anus

Squeeze and lift your pelvic floor muscles inwards

Keep squeezing and lifting inside for up to 10 seconds

Breathe normally throughout your pelvic floor contraction

How to Relax your Pelvic Floor Muscles

Slowly release your pelvic floor muscle contraction

Lower your pelvic floor muscles back down to resting level

Allow your pelvic floor to rest and recover before repeating this exercise again

Daily Pelvic Floor Exercise Guidelines

  • Start by contracting your pelvic floor muscles up to 10 seconds at a time
  • Repeat these contractions up to 8-12 times in a row for one complete set of exercises
  • Relax and rest your pelvic floor muscles between every effort
  • Aim to complete 3 sets of exercises throughout the day

Tips for Successful Pelvic Floor Exercises

  • Practice your exercises every day
  • Focus on correct technique when starting out
  • Position you body where you best feel your muscles working
  • Make your exercises progressively stronger over time
  • Allow for 5-6 months of ongoing training to fully strengthen your pelvic floor