top of page

How to do pelvic floor exercise



Here is a step-by-step guide on how to do pelvic floor exercises:


1. Find the right muscles: Identify the muscles you use to stop urine flow or tighten the muscles that keep you from passing gas. You can do this while sitting on the toilet or lying down.


2. Get in a comfortable position: You can do pelvic floor exercises while lying down, sitting, or standing. Choose a position that is comfortable for you.


3. Tighten your pelvic floor muscles: Squeeze the muscles you identified in step 1, as if you were trying to stop the flow of urine. You should feel a pulling sensation in your pelvic floor. Be careful not to tense the muscles in your stomach, thighs or buttocks.


4. Hold the squeeze: Hold the squeeze for 3-5 seconds. Be sure to breathe normally and do not hold your breath.


5. Release the squeeze: Relax your pelvic floor muscles and rest for 3-5 seconds.


6. Repeat: Repeat the exercise for a total of 10 times, doing each squeeze and release cycle in sequence.


7. Build up your pelvic floor muscle strength: As your muscles get stronger, gradually increase the time you hold the squeeze and the number of repetitions you do each day.


It is important to note that if you experience pain during pelvic floor exercises, stop immediately and speak to your healthcare provider. Also, be sure to avoid overexerting your pelvic floor muscles as this can cause more harm than good.


 

Medically reviewed by Dr. Judith Ong, Obstetrics and Gynaecology.

MBBS (Singapore), MRCOG (UK), M.Med O&G (Singapore), FAMS (O&G), M.Med Sexual and Reproductive Health (Sydney)


bottom of page