Pelvic floor exercises
The pelvic floor muscles support the bladder and uterus. Strong ones help during pregnancy, after birth and as you age.
Leaking urine or pelvic pain: see a doctor or physiotherapist.
At a glance
Do
- Warm up for 5 minutes
- Breathe steadily and go slowly
- Drink water
Do not
- Hold your breath or tighten the belly and thighs.
Before you start 0 / 3
Steps
Find them: stop the flow of urine for a moment once to feel them. Do not practise this repeatedly.
Squeeze and lift gently for 3 seconds, relax 3 seconds.
Repeat 10 times, 2-3 times a day, breathing normally.
Do not hold your breath or tighten the belly and thighs.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.