Pelvic floor exercises for women

Pelvic floor muscle training is an effective way to support your pelvic floor health.

A healthy and strong pelvic floor supports continence when you move, lift or exercise.

Exercises help your pelvic floor work with your breath and core muscles.

Explore the benefits of regular practice and having a program designed for you: Why pelvic floor training matters.

Pelvic floor muscle training is based on research and evidence and can help at any stage of life.

How to do pelvic floor exercises

1. Prepare your body

• find a comfortable position (sit, stand or lie down). If you are more than 12 weeks pregnant, side lying is recommended, to improve blood flow to the baby
• relax your shoulders stomach, thighs and buttocks
• breath normally.

2. Squeeze your pelvic floor muscles

Lift and squeeze muscles around your:

• urethra, as if stopping the flow of wee (urine)
• vagina, as if lifting it up inside your pelvis
• anus, as if stopping wind.

3. Fully relax your pelvic floor muscles

• let the muscles go completely
• feel the area soften, release and relax.

It’s normal for these muscles to feel unfamiliar at first. With practice, they become easier to find.

Practice pelvic floor exercises during your daily routine

Like any muscle group, the pelvic floor responds to training. Practise a few pelvic floor lifts throughout your day.

Focus on control and technique rather than how many contractions (squeezes) you do:

• lift and squeeze the pelvic floor muscles
• hold briefly and comfortably
• fully relax between each effort
• breathe normally throughout.

Hold contractions for 3 to 8 seconds. Aim for 8 to 10 contractions, 3 times a day.

Over time, these skills become more automatic for many women. They find it easier to use this practice during everyday movement.

This may be helpful when you are:

• lifting and carrying
• bending and reaching
• getting up from a chair
• doing exercise and physical activity.

Start small and build your practice gradually.

Having trouble finding your pelvic floor muscles?

This is common.

One way to find the right muscles is to gently try to stop or slow the flow of urine once while emptying your bladder.

Only do this to identify the muscles. Don’t include this as part of your daily practice as it can affect normal bladder function.

If you’re still unsure, this video shows what the movement should look like:

Use the ‘Knack’ when you cough, sneeze or laugh

As your control improves, you can learn to use the ‘Knack’ technique.
The Knack is a quick action you can take to reduce the chance of a bladder leak. It’s helpful before or during sudden activity that increases pressure in the pelvic floor such as coughing or sneezing.

How to do the Knack:

Quickly lift (contract) your pelvic floor muscles right before you cough, sneeze, jump or laugh.

Afterwards:

• allow the muscles to return to their resting place
• let your breathing return to normal.

With regular practice, many women find this response becomes more automatic.

If you need support, find a physiotherapist who specialises in pelvic floor health.

How to tell if you’re doing pelvic floor exercises correctly

You are doing it right when:

• you feel a lift and squeeze inside your pelvis
• your tummy and thighs stay soft and relaxed
• you can breathe easily while exercising and moving
• you can contract your pelvic floor in different positions (sitting, standing or moving).

You may need to adjust your technique if you notice:

• you’re holding your breath
• you feel a sense of pushing or downward pressure
• your muscles feel tight and don’t relax fully
• you feel pain, strain, or discomfort
• you cannot feel the muscles working.

A pelvic floor physiotherapist or a nurse continence specialist can work with you on your technique and practice. Find a physiotherapist who specialises in pelvic floor health.

Signs your pelvic floor is improving

With regular practice and greater awareness, you may start to notice:

• fewer bladder or bowel leaks (incontinence) when you move or exercise
• stronger control of your core muscles
• more natural breathing during effort
• more confidence in your everyday activities.

Progress looks different for everyone. Small improvements over time can make a big difference to your exercise and your quality of life.

How long does it take to notice changes?

Everyone is different and it takes time to build strength, coordination and endurance. Many women notice improvements in bladder control and pelvic floor function within 6 to 8 weeks of continual practice.

Greater improvements often happen over 12 weeks and beyond.

Continuing to practise can help maintain these gains and support long-term pelvic floor health.

When to seek support

Support from a health professional is recommended if you:

• are unsure whether you are doing the exercises correctly
• have trouble relaxing your pelvic floor muscles
• can’t feel your pelvic floor muscles working
• notice no improvement in symptoms over time
• experience pain or discomfort during practice.

A pelvic floor physiotherapist or a nurse continence specialist can provide personalised guidance and support Link to service directory.

What you can do next

• Find expert advice and support
  If you need an assessment or guidance on your technique, contact:
  • a nurse continence specialist on the free and confidential National Continence Helpline
  • a pelvic health physiotherapist

Inclusive language note
References to ‘women’ or ‘men’ include anyone with similar health needs, regardless of sex at birth or gender identity. Read our Gender inclusivity statement.