Pelvic floor

Pelvic floor squeezes: long holds

Slow, held squeezes of the pelvic floor muscles — the foundation of pelvic floor training recommended by the NHS.

Beginner Low impact No equipment
Movement diagram for Pelvic floor squeezes: long holds: seated on a chair
Original diagram — start and finish positions.

How to do it

  1. Sit, stand or lie comfortably. Relax your tummy, thighs and buttocks.
  2. Squeeze and draw in around your back passage as if holding in wind, and around your vagina and bladder as if stopping the flow of urine.
  3. Hold the squeeze for as long as you can, up to 10 seconds, breathing normally.
  4. Relax fully for a few seconds.
  5. Build up to 10 repeats, at least 3 times a day.

Form tips

  • Keep breathing — do not hold your breath.
  • Try not to pull your tummy in.
  • Make sure you finish weeing first if you use the toilet as a reminder.

Common mistakes

  • Squeezing buttocks or thighs instead.
  • Bearing down (pushing out) instead of lifting in.

Easier and harder

Make it easier

Start with shorter holds of 2–3 seconds and fewer repeats.

Make it harder

Lengthen the holds towards 10 seconds, then practise standing up.

Watch

1. Pelvic Floor Exercises (English) — NHS London on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026
  2. NHS: Your post-pregnancy body — checked 3 Oct 2026

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