How to do pelvic floor exercises

Pelvic floor exercises are a crucial part of maintaining overall health, yet many people are unsure whether they are performing them correctly.

In today's guide, we break down the key steps to effectively engage and strengthen your pelvic floor muscles.

1. Find the Right Muscles

Before you begin, it’s important to correctly identify your pelvic floor muscles. A helpful way to find them is to imagine you are trying to stop the flow of urine or prevent passing gas. The gentle lift and squeeze you feel deep inside signals the correct muscles engaging. Tip: Avoid clenching your buttocks, thighs, or holding your breath during this.

2. Practice Gentle Activation

When exercising the pelvic floor, the focus should be on gentle, controlled activation — not a forceful squeeze. Think of lifting the muscles up and in rather than pushing or straining. It’s better to perform a few high-quality contractions than many rushed ones.

3. Incorporate Both Endurance and Quick Contractions

A healthy pelvic floor needs to be both strong and responsive.

• Endurance holds: Gently lift and hold the contraction for several seconds (start with 5–10 seconds) while breathing normally, then relax fully.

• Quick contractions: Perform shorter, faster squeezes to train the muscles for sudden pressures, such as coughing or sneezing.

Building a balance between strength and speed is key to supporting everyday activities.

4. Breathe Naturally

Maintaining a steady, relaxed breathing pattern during exercises is crucial. Holding your breath can create unnecessary pressure in the abdomen, which may strain the pelvic floor instead of strengthening it. Inhale as you prepare, exhale as you gently lift the pelvic floor.

5. Be Consistent and Patient

Pelvic floor strengthening is a gradual process. For best results, practice daily — it only takes a few minutes — and focus on quality over quantity. Most people begin noticing improvements within 6–12 weeks with regular, mindful practice.

Learning how to correctly engage and strengthen your pelvic floor can lead to improved bladder control, enhanced core stability, and better overall health. Start with awareness, add in gentle but consistent practice, and consider seeking professional guidance if you’re unsure whether you’re engaging the right muscles.