How to Do Pelvic Floor Exercises Correctly: A Step-by-Step Guide

To do pelvic floor exercises correctly, you must actively squeeze and lift your pelvic muscles upward and inward toward your belly button, while keeping your abdominal, buttock, and thigh muscles completely relaxed, as detailed in our menopause care guides. Up to half of all women inadvertently bear down (push outward) when attempting unassisted exercises, which can worsen bladder leaks and increase downward pressure on pelvic organs.

Finding the right muscles

Your pelvic floor consists of a hammock-like sling of muscles stretching from your pubic bone in front to your tailbone behind, supporting your bladder, uterus, and bowel.

To locate the sensation:

1. The back passage squeeze: Imagine you are trying to stop yourself from passing wind. Squeeze the muscles around your anus.
2. The front passage lift: Imagine you are trying to stop the flow of urine mid-stream. (Only do this once or twice to identify the muscle; never practice stopping urine flow repeatedly on the toilet, as this can disrupt normal bladder emptying reflexes).
3. Connect the movement: Combine both actions into one gentle “squeeze and lift” movement, feeling the muscles draw up and into your pelvis.

You can track your symptom patterns over time using our symptom tracker.

Step-by-step: the standard daily routine

Clinical guidelines recommend practicing both slow endurance holds and quick reaction contractions daily:

1. Slow contractions (for endurance and bladder support)

• Sit comfortably with your feet flat on the floor, or lie down with knees bent.
• Breathe out smoothly and gently draw your pelvic floor muscles inward and upward.
• Hold the contraction for 5 to 10 seconds while continuing to breathe normally.
• Fully release the muscles and rest for 5 to 10 seconds.
• Repeat for 8 to 10 slow contractions.

2. Fast contractions (for cough, sneeze, and laugh protection)

• Squeeze and lift the pelvic floor quickly and firmly for 1 second.
• Immediately release completely.
• Repeat 10 fast contractions in a row.

Aim to perform this combined set three times per day.

Common mistakes to avoid

1. Bearing down: Pushing downward increases pressure on your bladder neck and pelvic organs. If you feel downward bulging in your vaginal area, stop and reset.
2. Holding your breath: Keep your breathing calm and steady. Count out loud while holding contractions to ensure your diaphragm is not holding pressure.
3. Clenching your buttocks or thighs: Your glutes and inner thighs should remain relaxed and soft throughout the exercise.
4. Sucking in your upper stomach: Only your deep transverse abdominals may gently engage; do not pull your chest or ribs in tightly.

Using biofeedback devices at home

If you find it difficult to tell whether you are lifting or bearing down, biofeedback technology can bridge the gap. App-connected pelvic trainers use internal force sensors to monitor the direction of your muscle contraction, providing instant visual feedback on your phone screen so you know with certainty that you are lifting.