Life stage & health

Pelvic floor

The muscles you can't see but definitely notice — and how to train them.

1 workout

A rolled teal exercise mat beside two lilac foam yoga blocks on a white background
Photo: Public domain, CC0

Your pelvic floor muscles support your bladder, bowel and womb. Training them can help stop leaks, improve prolapse symptoms and make sex better too, according to the NHS. Pelvic floor exercises take a few minutes a day, and nobody can tell you're doing them.

How to do pelvic floor exercises

The NHS describes two kinds of squeeze:

  • Long squeezes: 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). Hold for as long as you can, up to 10 seconds, then relax.
  • Short squeezes: quickly squeeze and let go immediately. Repeat until your muscles feel tired.

Build up to 10 repeats of each, at least 3 times a day. Keep breathing normally and try not to pull your tummy in. It may take a few months to see the benefits.

Try our long holds and quick flicks with the timer.

Everyday habits that help

The NHS suggests tightening your pelvic floor before and during lifting, treating constipation promptly, and drinking 6 to 8 glasses of fluid a day (unless your doctor advises otherwise). High-impact exercise and sit-ups put pressure on the pelvic floor; pilates is a good alternative for strengthening your core if you have symptoms.

Apps and reminders

The hardest part is remembering. The paid Squeezy app sends reminders and guides your squeezes; some NHS services — for example Gloucestershire Hospitals NHS Foundation Trust — publish videos on how to set it up.

NHS: 10 ways to stop leaksSqueezy pelvic floor appNHS trust pelvic floor videos

Watch: from official sources

1. Pelvic Floor Exercises (English) — NHS London on YouTube. The video loads from YouTube when you press play. Watch on YouTube
Pelvic Floor Exercises — Milton Keynes University Hospital on YouTube. The video loads from YouTube when you press play. Watch on YouTube
Pelvic Floor Muscle Training — North Bristol NHS Trust on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Pelvic floor workouts

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026
  2. NHS: Your post-pregnancy body — checked 3 Oct 2026
  3. Squeezy (pelvic floor exercise app) — checked 3 Oct 2026
  4. Gloucestershire Hospitals NHS Foundation Trust: Pelvic floor health videos — checked 3 Oct 2026