Pelvic floor exercises for women

Pelvic floor muscle exercises are an easy and helpful way to support bladder, bowel and pelvic health. We explain why these muscles matter and explore practical steps to build strength and confidence every day. It’s designed for women* of all ages, cultures and backgrounds.

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

Understanding the pelvic floor

The pelvic floor is a group of muscles and tissues inside the pelvis that provides essential support for your:

• bladder – where urine (wee) is stored
• bowel – where faeces (poo) is formed
• uterus (womb).

These muscles surround the urethra (wee tube), vagina and anus (back passage), helping these passages to open and close when needed so you can feel confident and in control.

The pelvic floor runs from the pubic bone to the tailbone and across to the sitting bones. It works with your abdominal (tummy) and back muscles to support your spine, posture and movement.

The importance of strong pelvic floor muscles

When your pelvic floor is strong and working well it can: 

• help control the passing of urine (wee), faeces (poo) and flatus (wind)
• keep the pelvic organs in place
• help with sexual sensation and function  
• support posture and breathing 
• play a key role in pregnancy, birth and recovery
• reduce the chance of bladder or bowel control issues such as incontinence throughout life including during menopause.

Pelvic floor changes are a natural part of life. Sometimes the muscles need gentle strengthening, and at other times they may be working too hard and need help to relax. Both are common and treatable with the right support.

When pelvic floor muscles are tight or overactive

When pelvic floor muscles are tight or overactive, you may notice:

• pelvic discomfort or pain
• pain during or after sex
• constipation or difficulty emptying the bowel (poo)
• a strong or urgent need to pass urine (wee)
• frequent or painful urinating (weeing).

Overactivity is less common but very treatable with specialised pelvic floor muscle activation combined with relaxation. A pelvic health physiotherapist or nurse continence specialist can assess what’s happening and provide personalised support.

When pelvic floor muscles may benefit from extra strengthening

Many life experiences can shape how the pelvic floor works and it’s natural for these muscles to need extra support at different times such as during pregnancy and childbirth.

Before, during and after pregnancy

Strong pelvic floor muscles help:

• support your growing baby
• prepare you for labour
• with recovery after birth
• prepare you for a safe return to exercise.

Before pregnancy

Start pelvic floor exercises to help your body feel strong, supported and ready for the changes ahead.

During pregnancy

Continue to activate your pelvic floor during pregnancy under the guidance of your midwife, pelvic health physiotherapist, doctor or nurse continence specialist.

After birth

Gently start pelvic floor exercises when your health professional says it’s safe. Take it slowly and listen to your body. Exercises should feel comfortable and not cause pain.

Introducing ‘the knack’: a simple practice you can use anywhere. Gently squeeze, lift and hold your pelvic floor muscles just before you cough, sneeze or lift your baby. This simple action helps protect your pelvic floor during activities that place extra pressure on your body.

Perimenopause and menopause

Hormone changes during perimenopause (transition phase before menopause) and menopause can influence how the pelvic floor works.

Some women notice bladder or bowel leakage (incontinence), urgency or prolapse during this time. Regular pelvic floor exercises can strengthen the pelvic floor, ease symptoms and help you feel more confident.

Other experiences

Other experiences that may increase the need for pelvic floor strengthening include:

• surgeries such as a hysterectomy
• constipation or straining on the toilet
• long term coughing such as from asthma or smoking
• heavy lifting or high impact exercise
• growing older.

Noticing pelvic floor changes

When the pelvic floor isn’t working at its best – whether it’s tight or weak – you may notice things like leaking, discomfort or pain. Many women experience these changes.

Even if it feels manageable, small changes are worth noticing as early action can help prevent bigger and longer term issues. If you’re noticing changes, now is a good time to talk to a nurse continence specialist, pelvic health physiotherapist or GP (doctor) to explore support options.

Daily pelvic floor exercises make a real difference, improving bladder control, reducing symptoms and helping prevent future pelvic floor issues.

How to strengthen your pelvic floor muscles

Step 1: Find your pelvic floor muscles

• Find a comfortable position sitting, lying down or standing with legs apart (lay on your side if you are over 16 weeks pregnant or the muscles are weak)
• Relax your shoulders, tummy, bottom and thighs
• Gently lift the muscles around your: 
  • urethra (urine tube), as if stopping urine (wee) – then relax 
  • vagina, as if lifting it up inside your pelvis – then relax 
  • anus (where your faeces (poo) exit the body), as if trying to stop wind (the bottom cheeks should not move) – then relax
• Now lift the pelvic floor muscles around your urethra, vagina and anus inward and up towards your chin. Keep your legs and bottom relaxed. You should feel a gentle lift each time the muscles are squeezed 
• Then let go and relax – you should feel a letting go.  

Take care not to hold your breath and push down when doing these exercises.

If you use stopping your urine (wee) flow midstream to help you find the right muscles, only try it once or twice. Doing it regularly can interrupt your bladder’s natural rhythm and make it harder for it to work.

Step 2: Exercise your pelvic floor muscles

• Lift and squeeze the pelvic floor muscles around your urethra, vagina and anus at the same time.
• Breathe normally and relax your shoulders, bottom and thighs.
• Hold for 3 seconds, then relax them fully. Build up to hold for 5 to 8 seconds over time.
• Rest your pelvic floor muscles for the same amount of time as you held the lift, then repeat.
• Build up to 5 to 8 second holds.
• Start with 3 to 5 squeezes in one set then build up to 8-10 squeezes per set.
• Aim for 3 sets each day.
• Optional: add 3 to 5 quick squeezes, building up to 8-10 per set.

Change position from lying to sitting forward with your arms resting on your knees once exercises lying down has become easy.

Once the pelvic floor muscles can be easily trained in this position, move to standing up with legs apart and toes turned inward. If you can’t feel your muscles squeezing, change position and try again.

Link your practice to daily habits or movements you already do – after using the toilet, when washing your hands, when you have a drink, during a baby feed or before a shower.

Like any muscle, pelvic floor muscles can be trained with regular exercises, and many women see results within weeks with regular practice. Doing pelvic floor exercises correctly is a learned skill that involves tightening, holding and fully relaxing the muscles. Getting this technique right can make a big difference to your results. A pelvic health physiotherapist or nurse continence specialist can teach you the proper technique.

Call the National Continence Helpline on 1800 33 00 66 for free advice on how to exercise and relax your pelvic floor muscles, or to find a continence health service near you.

Women’s pelvic floor videos

About women’s pelvic floor muscles

How to do pelvic floor muscle exercises

For more videos and exercise guidance, visit our Pelvic Floor First website.

‘I found the video on how to contract [my pelvic floor muscles] correctly really helpful. Thank you.’ Participant in ‘Say yes to your pelvic floor’ webinar, Sept 2025

Like any muscle, pelvic floor muscles can be trained with regular exercises, and many women see results within weeks with regular practice. Doing pelvic floor exercises correctly is a learned skill that involves tightening, holding and fully relaxing the muscles. Getting this technique right can make a big difference to your results. A pelvic health physiotherapist or nurse continence specialist can teach you the proper technique.

Call the National Continence Helpline on 1800 33 00 66 for free advice on how to exercise and relax your pelvic floor muscles, or to find a continence health service near you.

Tracking progress

Try a quick weekly check to track your progress:

• Did I practice my pelvic floor exercises most days this week?
• Do my pelvic floor muscles feel easier to find, activate or relax?
• Did I move my body in ways that feel good and support my core and pelvis?
• Did I avoid straining on the toilet?
• Did I notice fewer leaks, less heaviness or improved control?

When to seek help or advice

If you’re unsure whether you’re doing pelvic floor exercises correctly, a nurse continence specialist or pelvic health physiotherapist can offer personalised support.

Seeking support is important if:

• you can’t feel your pelvic floor muscles tighten or relax
• you can’t stop the stream of urine (wee)
• you have back or pelvic pain or notice a bulge in your vagina
• you feel pain during or after doing pelvic floor exercises
• symptoms haven’t started to improve after 3 weeks, or get worse
• you’ve had surgery or given birth and want advice to support a healthy recovery.

If you’ve had urological, gynaecological, or obstetric surgery or have recently given birth, it’s important to wait until your surgeon or obstetrician has checked your healing before starting pelvic floor muscle exercises. This helps ensure you recover safely and comfortably. 

Need help now?

• Call the National Continence Helpline on 1800 33 00 66. It’s free and confidential and staffed by nurse continence specialists. They can give advice and help you find a pelvic health physiotherapist near you. You can ask for an interpreter who speaks your language.
• Find a pelvic health physiotherapist in our directory of physiotherapists.
• For other service providers, including physiotherapists, nurse continence specialists, urogynaecologists and more, use our Find a service provider directory.

This content has been reviewed by sub­ject mat­ter experts in line with Continence Health Australia’s established process. Read about our clinical content review protocol.