How to do pelvic floor exercises

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Where do I start?

  • First find the right muscles. You can do this by squeezing the muscles around the anus, as if trying to hold back wind. This should automatically contract the pelvic floor muscles and possibly lift the penis a little.
  • If you have trouble identifying them, speak to your doctor, nurse or physiotherapist for additional help.

How do I actually do pelvic floor exercises?

  • Once you’ve found the right muscles, you need to hold and squeeze them, at first for a second or two, building up to 10 seconds. Then repeat as often as you can, building up to 10 repetitions.
  • Rest between squeezes for the same amount of time as you spent contracting your muscles, ie, rest for 10 seconds after holding for 10 seconds.
  • You should also try some fast, hard contractions where you squeeze as hard as you can, then let go straight away. Again, repeat up to 10 times.
  • Do these pelvic floor exercises several times a day (30-40 repetitions in total). You’ll find you can do them in many different positions: sitting, standing, lying down – and no one will be able to tell what you’re doing!

How long will it be before I notice a difference?

  • You should notice a difference within 2-4 months of regular exercise but we recommend you continue for around 6 months.
  • Once your incontinence is under control you can then reduce the number of times you need to do these pelvic floor exercises. However, we recommend you keep using these muscles every day, when you need them, to keep them working effectively.