How to integrate pelvic floor exercises to your daily routine?

Your pelvic floor might not be something you think about very often, but these muscles are working throughout the day. They help support your pelvic organs and play an important role in bladder and bowel control.

The challenge is finding the time to exercise them regularly. Fortunately, you don't need a gym, special equipment or even sports clothes. Once you know which muscles to work, you can practise them while sitting at your desk, watching TV, brushing your teeth or getting ready for bed.

But before you start squeezing away, it’s worth understanding what your pelvic floor actually does and which exercises are right for you.

What are pelvic floor exercises?

Pelvic floor exercises are movements designed to strengthen, relax or improve coordination of the muscles that sit at the base of your pelvis. These muscles support your bladder, bowel and other pelvic organs and help you control when you urinate, pass wind or open your bowels. The pelvic floor stretches from the pubic bone at the front of the pelvis to the tailbone at the back, forming a hammock-like structure. Pelvic floor exercises aim to improve how these muscles contract and relax so they can better support bladder and bowel function.

Why is a strong pelvic floor muscle important?

A strong pelvic floor muscle means you have optimum control of your bowel and bladder. It also ensures your organs are securely held in the right position. If it becomes weak and organs fall out of place, called a prolapse, that can also cause incontinence.

There are many reasons why a pelvic floor can lose strength over time, including:

• Carrying an additional load from being overweight or pregnant

• Downward pressure from persistent constipation or a smoker’s cough

• Jarring from high-impact sports like running, netball or tennis

• Damage from childbirth, surgery or pelvic injury

• Continual lifting of heavy weights, including small children

A weak pelvic floor can contribute to urine or bowel leakage, particularly during activities that put extra pressure on the abdomen, such as coughing, sneezing, running or lifting.

So, which pelvic floor exercises should I actually do?

There isn't just one pelvic floor exercise. A good routine can include slow holds and quick contractions, which train the muscles to work in different ways.

Slow contractions help build endurance. Quick contractions help your pelvic floor respond quickly when you cough, sneeze, laugh or make a sudden movement.

For some people, particularly those with a tight or overactive pelvic floor, strengthening exercises may not be the right starting point. That's why it helps to understand your pelvic floor before deciding which routine to follow.

How do you find your pelvic floor muscles?

Before starting pelvic floor exercises, it's important to identify the correct muscles.

One way is to imagine you are trying to stop yourself from passing wind. Another is to imagine stopping the flow of urine midstream, although this should only be used occasionally to help identify the muscles and not as a regular exercise.

When you're using the correct muscles, you should feel a gentle lifting and drawing-in sensation around the pelvic floor rather than squeezing your buttocks or thighs.

If you're unsure whether you're contracting the right muscles, speak with a healthcare professional or pelvic health physiotherapist.

How to do pelvic floor muscle exercises

The good news about pelvic floor muscle exercises is that you don’t even need to be in sports clothes. There’s no special equipment required - you can do them sitting up, lying down or standing, so they’re quite easy to incorporate into your everyday routine.

When starting, pay extra attention to keep your pelvis in a neutral position (neither tipped forward or backwards) and your buttocks, stomach and thighs relaxed.

Begin by clenching the pelvic floor muscle and holding for a slow count of six. If you don’t have the sensation of ‘letting go’ when you reach six, the grip has slipped away before the end. If that happens, try shortening the count until you do experience the feeling of letting go at the end. Don’t worry if your count is only one or two – you’re making a start and, with persistence, the muscle’s condition will gradually improve, and you will be able to hold for longer.

Try and do six of the ‘clench and hold’ exercises in a row, with a slow count of six in between to allow the muscle to recover.

Next, do six strong clenches in rapid succession – then rest. Again, if you can’t do six, just do as many as you can manage.

The combination of slow and fast exercises makes one set. Aim to do six sets across the day.

Take care not to overdo the pelvic floor workouts when you start. If your muscle is starting to feel fatigued, give it a rest and do a few more later.

As the muscle becomes stronger and the exercises easier, start to increase the ‘hold’ time for slow clenches, as well as the number of repetitions and sets, aiming to take both up to ten.

Want to see how it works?

Not sure where your pelvic floor is or whether you're doing the exercises correctly? This video shows you where the muscles are located and how to discreetly exercise them while sitting or standing.

What does a pelvic floor exercise routine look like?

If you're looking for a simple routine to follow, start with these three types of movement:

Slow pelvic floor holds

These are designed to build endurance.

1. Sit, lie down or stand comfortably.

2. Gently squeeze and lift your pelvic floor muscles.

3. Hold the contraction for as long as you can without straining.

4. Relax fully before repeating.

5. Start with shorter holds if six seconds feels too difficult.

The important part is the release. Your muscles should relax completely between contractions rather than staying partially clenched.

Quick pelvic floor squeezes

These train your pelvic floor to contract quickly.

Squeeze the pelvic floor firmly, then release straight away. Repeat several times, allowing the muscles to relax between each contraction.

You can practise these before activities that you know trigger leakage, such as coughing, sneezing or lifting. This is sometimes called the "knack" and can help the pelvic floor respond to sudden increases in pressure.

Pelvic floor relaxation

Strength isn't the whole story. Your pelvic floor also needs to relax.

Sit or lie somewhere comfortable and take slow, relaxed breaths. As you breathe out, consciously release any tension you are holding around your pelvic floor, stomach, buttocks and thighs.

These pelvic floor relaxation exercises can be particularly useful if you tend to clench your pelvic floor without realising it.

Best pelvic floor exercises for a weak (hypotonic) pelvic floor

A hypotonic pelvic floor is weaker or less active than it should be. If this is the issue, strengthening exercises may help improve muscle function and bladder or bowel control.

Slow holds and quick squeezes are commonly used to strengthen a weak pelvic floor. Start with a number of repetitions you can complete without your muscles becoming exhausted, then gradually build up.

Other exercises that involve controlled movement can also complement pelvic floor training. For example, practising pelvic floor engagement during a sit-to-stand movement can help you learn to use these muscles during everyday activities.

If you have significant weakness, ongoing leakage or symptoms following surgery or childbirth, a pelvic health physiotherapist can assess your muscles and recommend an appropriate programme.

Pelvic floor relaxation exercises for a tight (hypertonic) pelvic floor

A hypertonic pelvic floor is different. Instead of being weak, the muscles are overly tight or remain contracted when they should relax.

In this situation, repeatedly squeezing the pelvic floor may not be helpful and could potentially make symptoms worse. The focus is usually on learning to relax and coordinate the muscles.

Hypertonic pelvic floor exercises may include:

• Slow diaphragmatic breathing

• Consciously releasing tension in the pelvic floor

• Gentle pelvic and hip movements

• Relaxation exercises

• Learning to coordinate pelvic floor contraction with complete relaxation

Pain, difficulty emptying your bladder or bowel, pelvic pressure or discomfort during sex can have several possible causes. If you have these symptoms, speak with a healthcare professional or pelvic health physiotherapist before starting a strengthening programme.

Can pelvic floor exercises help with incontinence?

They can. Pelvic floor muscle training is commonly used to help manage some forms of urinary incontinence, particularly when the pelvic floor muscles are weak.

If you experience leaks when you laugh, cough, sneeze, run or lift, practising controlled contractions may help improve your ability to respond to these activities.

However, incontinence can have different causes. If leakage is new, persistent or getting worse, it's worth getting professional advice rather than assuming you simply need stronger muscles.

Can women do pelvic floor exercises after birth?

Pregnancy and childbirth can place considerable strain on the pelvic floor. As a result, pelvic floor exercises after birth are often recommended as part of postnatal recovery.

When you start and how much you do will depend on your birth experience and recovery. If you have pain, significant leakage, a feeling of heaviness or a bulge in the vagina, speak with your healthcare professional before increasing your exercises.

The same principle applies to pelvic floor exercises for women at any stage of life: the aim isn't simply to squeeze harder. Good technique involves contracting and relaxing the muscles effectively.

How can I make pelvic floor exercises part of my daily routine?

Once you’ve identified the right muscle and mastered the exercise technique, the real challenge is to remember to do them!

The easiest solution is to connect your routine to something you already do every day.

Try:

• Morning: Do one set while sitting on the edge of your bed or after brushing your teeth.

• During the day: Complete another set while sitting at your desk, travelling as a passenger or taking a break.

• Evening: Do your final set while watching TV or before going to bed.

You can also use everyday triggers as reminders. For example, do a few quick contractions before coughing, sneezing or lifting something that usually causes a leak.

This makes daily pelvic floor exercises less about finding extra time and more about building small habits into things you already do.

How often should you do pelvic floor exercises?

Consistency is more important than trying to do as many repetitions as possible.

If your pelvic floor is weak and strengthening has been recommended for you, gradually working towards several sets throughout the day can be useful. The routine above suggests six sets spread across the day, but you don't need to begin at that level if your muscles fatigue quickly.

Start where you are comfortable and build gradually. Your pelvic floor muscles need recovery time too.

And remember: if you're experiencing pain, persistent pelvic pressure, difficulty relaxing the muscles or worsening symptoms, more exercise isn't necessarily the answer. A pelvic health professional can help determine whether your muscles need strengthening, relaxation or a combination of both.

The pelvic floor is part of your core

The pelvic floor works together with your diaphragm, abdominal muscles and lower back muscles to help stabilise your body during movement.

Activities such as Pilates, yoga and strength training often focus on coordinating these muscles, which may help improve overall core function and pelvic stability. However, good pelvic floor function depends on both strength and relaxation.

Need a little extra support for bladder leaks?

While pelvic floor exercises can help improve bladder control over time, results don't happen overnight. If you're currently experiencing occasional or regular leaks, TENA's incontinence products can help keep you comfortable, protected and confident while you work on strengthening your pelvic floor.

Explore TENA's bladder leakage range or use our Product Finder to discover the best option for your needs.

FAQs

Are pelvic floor exercises the same as Kegels?

Pretty much. Kegels are simply exercises where you tighten and release your pelvic floor muscles. You might hear the terms used interchangeably. Pelvic floor exercises can also include relaxation and breathing exercises, especially if your muscles are already quite tight.

Does squeezing your buttocks help your pelvic floor?

No. When you do a pelvic floor exercise, your bottom should stay relaxed. The same goes for your stomach and thighs. If you find yourself squeezing everything at once, stop, relax and try the exercise again with a gentler squeeze.

How long does it take to strengthen your pelvic floor?

Some people notice improvements in bladder control and muscle awareness within a few weeks, although results vary depending on factors such as muscle strength, consistency and underlying health conditions.

What does the pelvic floor do?

Think of your pelvic floor as a group of muscles at the bottom of your pelvis. They help support your bladder and bowel, as well as other pelvic organs. They also help you control when you wee and open your bowels, and need to relax when it’s time to let go.

Can I do pelvic floor exercises while sitting?

Yes. Sitting is actually a handy position to practise in because you can do the exercises without anyone noticing. Try them at your desk, on the sofa or while watching TV. You can also practise lying down or standing once you feel comfortable with the technique.

What happens if I do too many pelvic floor exercises?

Your pelvic floor can get tired just like any other muscle. Doing too many exercises may leave the muscles feeling sore, tight or fatigued, and more isn't always better. If you notice discomfort or your symptoms get worse, take a break and speak to a healthcare professional for advice.

Can men do pelvic floor exercises?

Yes. Pelvic floor exercises are beneficial for both men and women. They may help support bladder control, bowel control and recovery following some prostate procedures.

How do I know if my pelvic floor is weak?

Some signs of a weak pelvic floor may include leaking urine when coughing or exercising, difficulty controlling wind, a feeling of heaviness in the pelvic area or reduced support for pelvic organs. A pelvic health professional can assess whether weakness is contributing to your symptoms.

Sources:

• https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pelvic-floor

• https://www.rcog.org.uk/for-the-public/perineal-tears-and-episiotomies-in-childbirth/your-pelvic-floor/