Pelvic floor exercises: step by step

 The pelvic floor is a group of muscles that form a hammock shape at the bottom of the pelvis, supporting the bladder, uterus, and rectum. These muscles are essential for controlling urine and bowel movements, as well as sexual function. However, many people suffer from weak pelvic floor muscles, which can cause a variety of issues. Fortunately, pelvic floor exercises can help strengthen these muscles and alleviate symptoms. In this blog post, we will provide a step-by-step guide to pelvic floor exercises.

Step 1: Identify the Pelvic Floor Muscles

The first step in pelvic floor exercises is identifying the correct muscles to target. To do this, imagine you are trying to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. Alternatively, try to imagine that you are trying to hold in gas or a bowel movement. These are the muscles that you need to work on.

Step 2: Find the Right Position

The next step is to find the right position for doing pelvic floor exercises. You can do these exercises lying down, sitting, or standing. Choose the position that is most comfortable for you. You may also find it helpful to use a mirror to check that you are using the correct muscles.

Step 3: Relax Your Muscles

Before you start exercising, it's important to relax your pelvic floor muscles. This will help you to identify the muscles and prevent you from straining them. Take a few deep breaths and consciously relax your pelvic floor muscles.

Step 4: Contract Your Pelvic Floor Muscles

Once you have relaxed your muscles, it's time to start exercising. Tighten your pelvic floor muscles by squeezing them inwards and upwards as if you were trying to lift them towards your belly button. Hold this contraction for a few seconds before relaxing the muscles.

Step 5: Release Your Muscles

After you have held the contraction for a few seconds, release the muscles and relax for a few seconds. You can then repeat the contraction and relaxation cycle several times.

Step 6: Build Up Your Strength

At first, you may find it difficult to hold the contraction for more than a few seconds. However, with regular practice, you should be able to build up your strength and hold the contraction for longer. Aim for three sets of 10 repetitions each day.

Step 7: Add Variation

Once you have mastered the basic pelvic floor exercise, you can add variation to your routine. For example, try doing quick contractions, where you tighten and release your muscles quickly. Alternatively, try doing slow contractions, where you hold the contraction for a longer period of time.

Step 8: Incorporate Exercises into Daily Life

Finally, try to incorporate pelvic floor exercises into your daily life. You can do these exercises while sitting at your desk, watching TV, or waiting in line at the grocery store. The more you practice, the stronger your pelvic floor muscles will become.


Pelvic floor exercises are a simple yet effective way to strengthen the muscles that support the bladder, uterus, and rectum. By following these steps, you can start a pelvic floor exercise routine that can help alleviate symptoms such as urinary incontinence, fecal incontinence, and pelvic organ prolapse. Remember to be patient and consistent with your exercises, and don't hesitate to seek professional help if you are experiencing significant pelvic floor issues.

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