Categories / Mobility, rehab & life stages
Featured in: Exercise during pregnancy, Exercise after having a baby
Pelvic Floor Exercises
Controlled contractions for pelvic floor strength.
How to start
Squeeze and lift the muscles you would use to stop passing wind, hold for a few seconds, and relax fully. Do 8 to 10 repeats, three times a day.
How to progress
Hold longer, add quick squeezes, and use the squeeze before coughing or lifting.
What the evidence says
Evidence: limited
Our search returned a 2026 pooled analysis of pelvic floor training after prostate surgery and several trials in other settings, but we did not retrieve or assess the main trials in women or the general public, so we rate evidence limited here. Pelvic floor training is widely recommended by clinicians for leaks, but check a clinical guideline for details.
Take care: Do not stop and start your urine flow as an exercise. If you have pain, heaviness or cannot feel the muscles, see a pelvic health physiotherapist.
Sources
12-week starter plan
Short, frequent practice every day.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 1.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Relax fully between squeezes.
- Breathe normally.
- Link it to daily habits.
Common mistakes
- Holding your breath.
- Squeezing your buttocks instead.
- Stopping mid-flow regularly.
Kit and cost
Free Approximate UK prices.
- No equipment
- An app reminder (optional)
- A pelvic health physiotherapist if needed
Frequently asked questions
Can men do them?
Yes.
How long until I notice?
Often several weeks of regular practice.
Should I see someone?
A pelvic health physiotherapist can check you are doing them correctly.
Good for: Rehab & recovery
Compare with similar options
| Pelvic Floor Exercises | Foam Rolling | Posture and Core Stability | Back Care Exercises | |
|---|---|---|---|---|
| Typical session | 5 min × 5/wk | 10 min × 5/wk | 20 min × 4/wk | 15 min × 5/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Free | Low cost | Free | Free |
| Equipment | No equipment | Basic kit | No equipment | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |