Pelvic floor
Pelvic floor daily
Ten long holds and ten quick squeezes, guided by the timer — do it three times a day.
Based on the NHS method: long squeezes held for up to 10 seconds, then short squeezes released straight away. Sit, stand or lie — whatever is comfortable. Keep breathing, and don't pull your tummy in.
Press Start and follow the prompts. Use the long-hold steps to squeeze and the rest steps to fully relax.
The plan
Warm-up 30 sec
- Settle in: sit tall, relax your tummy, thighs and buttocks, breathe normally30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Pelvic floor squeezes: long holds Squeeze, lift and hold — up to 10 seconds (shorter is fine to start) |
10 × 10 sec | 5 sec |
 Pelvic floor squeezes: quick flicks Squeeze and release, relaxing fully between each |
10 quick squeezes | — |
Cool-down 20 sec
- Relax completely and breathe20 sec
Watch
This workout is part of: 4-week low-impact start.
Sources
- NHS: Your post-pregnancy body — checked 3 Oct 2026
- NHS: 10 ways to stop leaks — checked 3 Oct 2026