Pelvic floor muscles are a group of muscles in your lower tummy/pelvic area. These are part of a group of muscles often called your ‘core’. They sit at the bottom of your pelvis and support your bladder, bowel and pelvic organs. These muscles help you:

  • Control your bladder and bowels
  • Reduce or prevent symptoms like leaking urine or faeces (wee and poo)
  • Keep your pelvis strong for everyday activities and exercise
  • Recover after illness, surgery or pregnancy.

All women, at any age, are encouraged to do pelvic floor exercises. Doing them regularly can help prevent pelvic floor problems and keep these muscles healthy throughout life.

Possible signs of Pelvic Floor Problems

Facts about pelvic health

Pelvic Floor Exercises (Patient Guide)

  1. Start by squeezing the muscles around your back passage, as if you are trying to stop wind.
  2. Then bring the squeeze forward, as if you are trying to stop urine.
  3. Gently lift the muscles up towards your lower tummy.
  4. Keep breathing normally while you hold the squeeze.
  5. Then fully relax the muscles.

You should feel the muscles squeeze and lift up inside.

How often to do the exercise?

  • Do these exercises 3 times each day.

Each time:

  • Squeeze and hold for up to 10 seconds.
  • Repeat 10 times.
  • Then do 10 quick squeezes.

It takes time for muscles to improve. Research shows it can take 3-6 months to build strength. However you may see improvements sooner if you do regularly.

You can find a useful video with further information of how to do these here:

NHS Pelvic Floor Video 

For more information – try the Squeezy App (Charges may apply).

Useful information and resources:

Speak to a healthcare professional at your GP Practice for:

  • More information / support
  • If you have the symptoms shown above
  • Referral to a Pelvic Health Physiotherapist