Pelvic floor exercises for women

Pelvic floor muscle exercises are a simple way for women* to support bowel and bladder control. Just a few minutes a day can help prevent incontinence and improve continence health.

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

Why the pelvic floor is important

The pelvic floor is a group of muscles and tissues inside the pelvis that support the bladder, bowel and uterus (womb). These muscles help control when and how you go to the toilet and support sexual health.

Strong pelvic floor muscles are important because they:

• help control the passing of urine (wee), faeces (poo), and wind
• support pelvic organs
• help with sexual sensation and function
• support posture and breathing
• play a key role in pregnancy, birth and recovery.

Weak or tight pelvic floor muscles can lead to problems such as leaking, discomfort or pain.

Anatomy of the pelvic floor

The pelvic floor supports the bladder, bowel and uterus (womb). It surrounds the urethra (urine tube), vagina and anus (back passage), helping these passages to open and close when needed. It plays a key role in continence and sexual function.

The pelvic floor muscles run between the back of the pubic bone and the tailbone and between the sitting bones. They’re part of the core, working with abdominal and back muscles to support the spine, posture and movement.

Understanding changes in pelvic floor function

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

Tight or overactive pelvic floor muscles

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

• pelvic pain
• pain during or after sex
• constipation or finding it hard to empty the bowel (poo)
• urgent need to pass urine (wee).

This issue is less common but very treatable. A pelvic health physiotherapist can help assess and guide the most helpful next steps.

Pelvic floor muscles may need extra strengthening

Many experiences can affect how well the pelvic floor muscles work including:

• pregnancy and childbirth
• surgery eg a hysterectomy
• constipation or straining on the toilet
• long-term cough (eg from asthma or smoking)
• heavy lifting or high-impact exercise
• growing older
• hormone changes eg menopause.

Symptoms you may notice include:

• leaking urine (wee) or faeces (poo) when you cough, sneeze, laugh, lift or exercise
• feeling urgency with difficulty controlling urine (wee) or faeces (poo)
• reduced sexual sensation
• a feeling of heaviness in the pelvis.

Benefits of making pelvic floor muscles stronger

Like any muscle, pelvic floor muscles can be trained with regular exercises which can help:

• improve bladder and bowel control
• support recovery after childbirth and surgery
• reduce the risk of prolapse
• improve sexual function.

How to do pelvic floor exercises

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)
• Relax your shoulders, tummy, bottom and thighs
• Gently lift the muscles around your:
  • urethra (urine tube) as if trying to stop urine (wee), then relax
  • vagina, as if lifting it up inside your pelvis, then relax
  • anus (where faeces – poo – leaves the body) as if trying to stop passing wind – your bottom cheeks should not move. Then relax
• Lift all the pelvic floor muscles around your urethra, vagina and anus at the same time. Keep your legs and bottom relaxed. As you do this, there should be a feeling of lift each time the muscles are squeezed
• Then let go and relax. There should be a feeling of letting go.

Step 2: Exercise your pelvic floor muscles

• Lift and squeeze the pelvic floor muscles at the same time. Breathe while you hold your lift and squeeze
• Hold for 3 seconds, then relax them fully. Build up to hold for 5-8 seconds over time
• Rest your pelvic floor muscles for the same amount of time as you held the lift, then repeat. Your shoulders, bottom and thighs should remain relaxed
• If you cannot feel your muscles contracting, change position and try again. The exercises can be done while sitting, lying or standing (lie on your side if you are over 16 weeks pregnant)
• Repeat this process 3 to 5 times in one set, building up to 8 to 12 times in a set over time
• Try to do 3 sets each day
• You can also add 3 to 5 quick lifts of your pelvic floor, building up to 8 to 12 lifts, before or after your pelvic floor holds.

Remember, some pelvic floor muscles are tight and should not be exercised in the same way. See a pelvic health physiotherapist for a personalised assessment and exercise program.

Take care not to hold your breath and not to 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, or it can interrupt your bladder’s natural rhythm.

Women’s pelvic floor videos

Where to find help for your pelvic floor

Doing pelvic floor exercises each day can make a big difference to your health. Whether you’re recovering from surgery, managing symptoms or just wanting to feel stronger, taking action today can help you feel more confident and in control tomorrow.

A pelvic health physiotherapist or nurse continence specialist can support you if:

• you can’t feel your pelvic floor muscles hold or relax
• symptoms have not started to improve after 3 weeks or get worse
• you have pain or vaginal bulge
• you have had surgery or given birth and want advice on how to recover well.

Wait until your urological or gynaecological surgeon or obstetrician has assessed your recovery from surgery or childbirth before commencing pelvic floor muscle exercises.

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.

Our Pelvic Floor First website also has safe exercises, stretches and guidance to help you improve your pelvic floor health.

Seek support for incontinence

With the right help, incontinence symptoms can be prevented, managed, treated and sometimes cured. Talk to a nurse continence specialist, pelvic health physiotherapist or GP (doctor). You can also call the National Continence Helpline on 1800 33 00 66 for free, confidential advice. Open Monday to Friday from 8am to 8pm (Vic time).

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.