Pelvic Floor Exercises
Are you experiencing incontinence after pregnancy? There’s no need to feel embarrassed! Here are our best pelvic floor exercises and exercises to strengthen your pelvis and help fight against urinary incontinence. Over a few weeks, you should see benefits, including stronger bladder control and a confidence boost!
Pelvic Floor Exercise 1: Basic pelvic floor exercise
Step 1 – Get comfortable. Sit with your knees bent and legs comfortably apart.
Step 2 – Close your eyes. Slowly tighten your pelvic floor muscles, imagining you are trying to hold onto urine midstream. If you can’t feel the muscles in your pelvis tightening, seek advice from a women’s health physiotherapist.
Step 3 – Clench your pelvic muscles (including your front passage, vagina and back passage) as tightly as possible. Hold for three to five seconds.
Step 4 – Repeat up to ten times. Rest for a couple of seconds in between each squeeze.
Recommended frequency – Three sets of 8 to 12 squeezes
Pelvic Floor Exercise 2: Rapid pelvic floor exercise
Step 1 – Sit with your knees bent and legs comfortable apart.
Step 2 – Squeeze your pelvic floor muscles as strongly and as quickly as possible. Rest for a few seconds in between each squeeze.
Step 3 – Repeat this 10 to 20 times or until your pelvic floor muscles grow tired.
Recommended frequency – Three sets of 10 to 20 squeezes
Pelvic Floor Exercise 3: Laying down pelvic exercise
Step 1 – Lie on your back with your knees bent and feet flat on the floor.
Step 2 – Breathe in, squeeze your pelvic muscles, and lift your hips.
Step 3 – Hold for up to ten seconds.
Step 4 – Lower your hips and release your pelvic floor.
Recommended frequency – Ten sets
Key things to remember
During these pelvic floor exercises, remember to:
- Keep breathing at all times
- Keep your thighs and buttocks relaxed
- Take a rest if your pelvic muscles feel fatigued