What are pelvic floor exercises and how do you know if you’re doing them correctly?

What are pelvic floor exercises?

Pelvic floor exercises are a form of training that strengthens the pelvic floor muscles – the network of muscles that support the bladder, womb, bowel and rectum. These muscles play a crucial role in continence, core stability and sexual function. Many associate pelvic floor exercises with pregnancy and childbirth, but everyone can benefit from a strong pelvic floor. Issues such as urinary leakage, a feeling of heaviness, pain or reduced sexual function can often be eased or prevented with regular pelvic floor training.

Why are pelvic floor exercises important?

A strong pelvic floor can provide:

• Better control over bladder and bowel
• Reduced risk of urinary leakage during exercise, coughing or sneezing
• Faster recovery after pregnancy and childbirth
• Increased sexual sensation and enjoyment
• Support for posture and back health

Starting early, even without symptoms, is a smart way to prevent future problems.

How do you know if you’re doing the exercises correctly?

Getting the technique right is essential for pelvic floor exercises to be effective. Here are some clear signs that you’re doing them correctly – and some common mistakes to avoid.

✅ Signs you’re doing it right:

• You feel a lifting sensation inwards and upwards in the pelvic area.
• You can hold the contraction for a few seconds without tightening your bottom or thighs.
• You can fully relax after each contraction.
• You can repeat the exercise several times without getting tired straight away.

❌ Common mistakes:

• Tightening your tummy, bottom or thighs instead of the pelvic floor.
• Holding your breath (breathe calmly throughout the exercise!).
• Pushing downwards instead of lifting upwards can worsen symptoms.
• Doing the exercises only occasionally and giving up too soon.

How to do a correct pelvic floor contraction – step by step

1. Find the right muscles
Imagine you’re trying to hold in gas or stop yourself from peeing – those are roughly the muscles you should activate.

2. Contract and lift
Pull the muscles upwards and inwards like an elevator lift – not just a squeeze or tension.

3. Hold and release
Start by holding for 3–5 seconds, then fully release and rest for the same length of time. Repeat 5–10 times. Gradually increase.

4. Breathe normally
Breathe calmly all the way through – holding your breath reduces the effectiveness.

5. Vary the tempo
Combine slow, held contractions with short, quick “power squeezes”.

Tips to get started and keep going

• Make it a daily habit – for example, while brushing your teeth, in the car or on the bus.
• Use apps or reminders to help you remember.
• Book an appointment with a pelvic floor specialist or physiotherapist if you’re unsure.