How to exercise pelvic floor muscles

Pelvic Floor Exercises for Everyone (Yes, Everyone)

If you can’t sneeze, laugh, or cough without leaking a little urine, you’re not alone. Problems with the pelvic floor are common and can happen to anyone (1).

The good news? Incorporating specific exercises (aka pelvic floor muscle training) into your overall fitness routine can help strengthen your pelvic floor muscles, as well as reduce the severity of symptoms of pelvic organ prolapse (2).

Here’s an easy-to-understand guide to what the pelvic floor is, what it does, how to find these muscles, and tips regarding when to see a professional. Plus, it provides five exercises to help strengthen your pelvic floor that you can start doing right away!

The pelvic floor comprises muscles and connective tissues. These soft tissues attach to your pelvis, and more specifically, to the bones at the bottom of the pelvis.

In all people, the pelvic organs include the urethra, bladder, intestines, and rectum. If you have a vagina, the pelvic floor also consists of the uterus, cervix, and vagina (3).

A good way to visualize the pelvic floor and its function, says Marcy Crouch, PT, DPT, WCS, a board certified clinical specialist in women’s health, is to picture these muscles at the bottom of the pelvis like a hammock or basket.

“When the pelvic floor is engaged or contracted, it performs a lifting motion toward your head, which feels like you are trying to stop gas or urine, or pucker your anal opening,” she says.

Summary
The pelvic floor comprises muscles and connective tissues that attach to the pelvis.

The pelvic floor muscles are critical to daily functions. They support the pelvic organs, including the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines (4).

Pelvic floor muscles also contribute to sexual health and function, including arousal and orgasm (5, 6).

Plus, they help stabilize your hips and trunk, especially when walking and standing.

Pregnancy and vaginal birth can weaken these muscles, causing a host of issues, which range in severity from mild pain and discomfort to pelvic organ prolapse (7, 8).

But it’s not just pregnancy or childbirth that can cause pelvic floor dysfunction. It can also occur with age, menopause, surgery, repeated heavy lifting, prolonged sitting, sexual abuse, or conditions that create pressure on the abdomen, such as excessive weight.

Additionally, certain habits, symptoms, or conditions can contribute to pelvic floor disorders (PFD), such as endometriosis, irritable bowel syndrome, interstitial cystitis, and habitual patterns of avoiding or restricting bowel movements (4).

Summary
Pelvic floor muscles support the urethra, bladder, intestines, rectum, and other pelvic organs. If you have a uterus, cervix, and vagina, the pelvic floor also supports these organs.

For a lot of people, the concepts of Kegels and the pelvic floor are synonymous with a vagina, and more specifically, pregnancy.

But what you might not know is that people of all genders have these muscles. In people with a penis, the pelvic floor muscles support the bladder and bowel, preventing leakage of stool and urine (9).

They also help with sexual health, including function and sensation.

Common diagnoses of pelvic floor disorders in men include chronic prostatitis, pudendal neuralgia, genitofemoral neuralgia, and hypertonicity (10).

Summary
People of all genders have pelvic floor muscles.

One of the simplest ways to find the pelvic floor is to stop or slow urine flow while going to the bathroom. If you can do this successfully at least a few times, you’ve found your pelvic floor.

Another good way to activate the pelvic floor muscles, says Crouch, is this:

Lie down with your knees bent and feet flat on the floor. Inhale.
Exhale gently, draw in your lower abdominal muscles, and squeeze in the muscles around the urethra like you’re trying to stop gas or urine. People with a vagina can also focus on lifting or squeezing the muscles around the vagina.
Hold for 1–2 seconds, then let everything go. You should feel the pelvic floor muscles release and drop.

One way to find the pelvic floor muscles while standing is to imagine you need to pass gas but don’t want to let it out.

If you’re trying to hold it in, there’s a good chance you’ll squeeze your rectum and anus. The muscles you activate are those comprising the pelvic floor, especially if you feel a pulling sensation at your anus.

When engaging the pelvic floor, it’s important to remember that these muscles span the distance across the bottom of your pelvis. So, if you’re contracting only the muscles that control the flow of urine but not the rectal muscles, you aren’t getting a full contraction.

For the most effective contraction, engage both areas — the muscles that would stop gas and urine simultaneously. Research has also shown that engaging the transversus abdominis and obliques at the same time may help deepen pelvic floor muscle engagement (11).

Likewise, engaging the pelvic floor muscles may contribute to a stronger abdominal contraction (12).

This is especially important to remember when you’re an active individual or looking to increase your core strength for functional purposes.

Still, learning to release or relax the contraction of these muscles is just as important for optimal pelvic floor function. Once you’re able to feel the sensation of contraction in these muscles, check in with yourself occasionally: Are these muscles always turned on, even just a little?

One way to think about it is to imagine your pelvic floor muscles as an elevator. When you’re sitting at your desk or standing and doing dishes, take note of where the elevator has come to a stop. Is it at the bottom floor? At the third floor? Or all the way at the tenth?

Learning to let the elevator rest at the bottom is important, too, as excess tension in these muscles can cause pain.

Summary
There are several ways to find the pelvic floor muscles, including stopping urine midstream and trying to prevent gas from leaving your body. It’s important to learn how to both contract and relax these muscles.

When the pelvic floor muscles are weak or malfunctioning, they lose the ability to fully support the pelvic organs, causing pelvic floor disorders.

These disorders can include urinary or fecal incontinence, urgency urinary incontinence, overactive bladder, and pelvic organ prolapse, and they might cause symptoms like painful sex (13, 14).

It’s hard to estimate how many people have a pelvic floor disorder, as awareness of the symptoms and conditions remains low. Many people who identify as women assume pelvic floor dysfunction is a normal part of childbirth or aging and therefore don’t seek treatment.

However, it’s estimated that about 1 in 4 women experience pelvic floor disorders, and that number doubles by the time women are over 80 years old. Some research shows that about 50% of women are affected by PFD in their childbearing years (4, 13).

What’s more, researchers expect to see a 70% increase in the number of women impacted by PFD by the year 2050, due to health trends like increasing body mass index and chronic constipation (14).

Furthermore, people with a penis don’t often think they can be impacted by PFD, but the prevalence of such conditions in men is estimated to be about 16% (4).

Symptoms of pelvic floor dysfunction include:

pelvic pressure or fullness
the frequent urge to urinate or painful urination
urinary leakage
urinary incontinence
lower back pain
constipation, difficulties with bowel movements, or bowel leakage
difficulty emptying the bladder
pain with sexual intercourse
pain in the pelvic region or genitals
pelvic muscle spasms

Fortunately, there are nonsurgical ways to treat PFD and find relief from pain or embarrassment. Often a consultation with a pelvic floor physical therapist is a good place to start.

Summary
Pelvic floor disorders (PFD) are more common than people realize, but they’re also more treatable than people realize.

Chronic issues with the pelvic floor can be caused by both hypotonic muscles (pelvic muscles that are too lax or weak) or hypertonic muscles (pelvic floor muscles that are too tight or overactive) (15, 16, 17).

Sometimes, these conditions are referred to as relaxing pelvic floor dysfunction and nonrelaxing pelvic floor dysfunction.

Pelvic floor dysfunction can also happen on a continuum, with both hypotonic and hypertonic issues. This often comes as a surprise to people who assume their pelvic floor issues are caused by inactive muscles.

But here’s the deal: Not everyone should be doing Kegels.

The pelvic floor comprises skeletal muscle. “That means it can have the same kind of injuries, weakness, or trauma like any other muscle in your body,” says Crouch. “It can also become “tight” or chronically contracted — think a muscle spasm in your calf.”

If the muscles are in spasm, contracted, or too tight, Crouch says doing Kegels can worsen the problem — pain, leaking, constipation, or sexual dysfunction. In other words, if your pelvic floor is hypertonic, it’s best to avoid Kegels until you consult a pelvic floor physical therapist.

Summary
Pelvic floor muscles can be hypotonic (too weak or lax) or hypertonic (too tight).

Like other muscles in your body, the pelvic floor operates best when the muscles are strong and able to release fully after a full contraction. Strengthening the pelvic floor allows you to better support the bladder, bowels, and uterus (18).

Plus, it can help with bladder and bowel control.

Researchers have also found that improved pelvic floor function improves quality of life (19).

If you have pelvic floor prolapse, strengthening the pelvic floor muscles likewise helps reduce the severity of symptoms, including urinary leakage, incontinence, pelvic pressure, and lower back pain, among others (7).

A pelvic floor strengthening program could likewise lead to better sex (5).

Some research supports the connection between male sexual function and pelvic floor function. Specifically, researchers cite how pelvic floor physical therapy can potentially improve erectile dysfunction and ejaculation problems (20).

Moreover, regularly squeezing or contracting the pelvic floor muscles may boost sexual sensation and sexual function for some people with a vagina (21).

Finally, the American Urological Association recommends pelvic floor muscle training as part of a treatment plan for overactive bladder (22).

The goal of this therapy is to inhibit involuntary bladder contractions and decrease incontinence.

Summary
Strengthening the pelvic floor muscles can reduce incontinence, improve sexual health, decrease symptoms of pelvic floor prolapse, and help treat overactive bladder.

You can activate the pelvic floor anytime, anywhere. But it’s also beneficial to incorporate specific exercises that strengthen and target the pelvic floor muscles.

One way to design a program is to categorize the exercises for those who have hypotonic pelvic floor muscles versus those who have hypertonic pelvic floor muscles.

According to Crouch, hypotonic means you have low tone pelvic floor issues and need to strengthen and improve endurance and power.

Exercises for hypotonic pelvic floor muscles

To target hypotonic pelvic floor issues, Crouch recommends these 3 exercises:

Quick flick Kegels

Crouch says the quick flick Kegel requires quick contractions of your pelvic floor to help activate the muscles faster and stronger to stop leaks upon sneezing or coughing.

Begin by lying on the floor with your knees bent and feet flat on the floor. As this exercise becomes easier, try sitting or standing while performing it.
Find your pelvic floor muscles using the tips described above.
Exhale, pull your navel to your spine, and quickly contract and release your pelvic floor muscles. Aim to contract for 1 second before releasing.
Maintain steady breathing throughout.
Repeat the quick flick 10 times, then rest for 10 seconds. Do 2–3 sets.

Heel slides

Heel slides encourage pelvic floor contractions while targeting the deep abdominal muscles.

Begin by lying on the floor with your knees bent and pelvis in a neutral position.
Inhale into the rib cage, then exhale through the mouth, letting your ribs naturally compress.
Draw your pelvic floor up, lock in your core, and slide your right heel away from you. Only go as far as you can without losing your connection to your deep core.
Find the bottom position, then inhale and bring your leg back to starting position.
Repeat.
Do 10 slides on each side before changing to the other leg.

Marches (also called toe taps)

Like heel slides, the marching exercise increases core stability and encourages pelvic floor contractions.

Begin by lying on the floor with your knees bent and pelvis in a neutral position.
Inhale into your rib cage, then exhale through your mouth, letting your ribs naturally compress.
Draw your pelvic floor up and lock in your core.
Slowly lift one leg up to a tabletop position.
Slowly lower this leg to the starting position.
Repeat the movement alternating legs. You should not feel any pain in your lower back. It’s important that your deep core stays engaged throughout the entire exercise.
Alternate legs for 12–20 times total.

Exercises for hypertonic pelvic floor muscles

Hypertonic exercises may provide some relaxation and lengthening for someone who has a short or tight pelvic floor.

Crouch says the goal is to lengthen and release the hypertonic muscles, so contractions are more effective and the muscles can work effectively. “We have to make sure the muscle can do what we need it to do, so lengthening is just as important as strengthening,” she says.

Here are 2 exercises that she recommends:

Happy Baby Pose

The Happy Baby Pose is a great addition to a pelvic floor routine when stretching and releasing are the goal.

Begin by lying on the floor with your knees bent.
Bring your knees toward your belly at a 90-degree angle, with the soles of your feet facing up.
Grab and hold the outside or inside of your feet.
Open your knees until they’re slightly wider than your torso. Then, bring your feet up toward your armpits. Make sure your ankles are over your knees.
Flex your heels and push your feet into your hands. You can stay in this position for several breaths or gently rock from side to side.

Diaphragmatic breathing

Diaphragmatic breathing encourages the functional relationship between the diaphragm and pelvic floor. It’s also an excellent exercise for reducing stress. (23)

Begin by lying flat on the floor on a yoga or exercise mat. You can also perform the exercise in a seated position.
Do a few seconds of progressive relaxation. Focus on releasing the tension in your body.
Once relaxed, put one hand on your stomach and the other on your chest.
Inhale through your nose to expand your stomach — your chest should stay relatively still. Then, breathe in for 2–3 seconds and exhale slowly.
Repeat several times while keeping one hand on the chest and one on the stomach.

Crouch also recommends adding lunges and squats to a pelvic floor routine. “Everyday exercise like lunging and Swiss ball squats can be great ways to add in pelvic floor strengthening,” she says.

When performing these moves, Crouch says to think about contracting the pelvic floor before you go down into the lunge or squat, re-engaging at the bottom, and then contracting again as you drive up to standing.

Summary
Quick flick Kegels, marches, heel slides, Happy Baby Pose, and diaphragmatic breathing are five exercises that help relax and condition the pelvic floor muscles.

For a lot of people, adding pelvic floor exercises to their daily routine is a simple way to strengthen these muscles and maintain overall pelvic health.

But for many others, seeking help from a doctor or a physical therapist trained in pelvic floor issues is a necessary intervention. This is especially true if you’re having bowel or bladder control problems.

Here are some signs to watch for that may indicate it’s time to see a professional (24).

leaking urine or stool
problems with having a bowel movement
pressure or discomfort in the pelvis
seeing or feeling a bulge protruding out of the vagina or anus
pain while urinating
incontinence
difficulty emptying the bladder or bowels completely

Remember, it’s always OK to call your doctor, even if you feel your symptoms are not that severe. Finding the right treatment for your situation can help you feel better and prevent any further damage to the pelvic floor area.

Summary
Call your doctor if you’re experiencing bladder control issues, pain or discomfort, or symptoms related to pelvic floor prolapse.

Adding pelvic floor strengthening exercises to your day is an excellent way to give these muscles a workout and boost your overall health. Remember to focus on form and function and engage the muscles each time you do an exercise.

If you’re new to these exercises or you would like some extra help, consider consulting a pelvic floor physical therapist. They can recommend exercises specific and ensure you’re doing them correctly.

Finally, if your symptoms interfere with daily activities or seem to be getting worse, make an appointment with your doctor.

Pelvic Floor Dysfunction: Symptoms, Causes, and Treatment

Medically reviewed by Debra Sullivan, Ph. D., MSN, R.N., CNE, COI — By Kiara Anthony — Updated on September 18, 2018

What is pelvic floor dysfunction?

Pelvic floor dysfunction is the inability to control the muscles of your pelvic floor.

Your pelvic floor is the group of muscles and ligaments in your pelvic region. The pelvic floor acts like a sling to support the organs in your pelvis — including the bladder, rectum, and uterus or prostate. Contracting and relaxing these muscles allows you to control your bowel movements, urination, and, for women particularly, sexual intercourse.

Pelvic floor dysfunction forces you to contract your muscles rather than relax them. As a result, you may experience difficulty having a bowel movement.

If left untreated, pelvic floor dysfunction can lead to discomfort, long-term colon damage, or infection.

There are a number of symptoms associated with pelvic floor dysfunction. If you are diagnosed with pelvic floor dysfunction, you may experience symptoms including:

urinary issues, such as the urge to urinate or painful urination
constipation or bowel strains
lower back pain
pain in the pelvic region, genitals, or rectum
discomfort during sexual intercourse for women
pressure in the pelvic region or rectum
muscle spasms in the pelvis

While exact causes are still being researched, doctors can link pelvic floor dysfunction to conditions or events that weaken the pelvic muscles or tear connective tissue:

childbirth
traumatic injury to the pelvic region
obesity
pelvic surgery
nerve damage

It’s important not to self-diagnose your symptoms because they may indicate more serious conditions.

To make a diagnosis, your doctor will review your medical history and observe your symptoms. After the initial consultation, your doctor will perform a physical evaluation to check for muscle spasms or knots. They will also check for muscle weakness.

To check for pelvic muscle control and pelvic muscle contractions, your doctor may perform an internal exam by placing a perineometer — a small, sensing device — into your rectum or vagina.

A less invasive option involves placing electrodes on your perineum, the area between the scrotum and anus or vagina and anus, to determine if you can contract and relax pelvic muscles.

The goal for treating pelvic floor dysfunction is to relax the pelvic floor muscles to make bowel movements easier and to provide more control.

Kegel exercises, or similar techniques that require you to contract your muscles, will not help this condition. While surgery is an option, there are less invasive treatment options available.

A common treatment for this condition is biofeedback. This technique allows your therapist to monitor how you relax or contract your pelvic muscles through special sensors. After observing your muscle activity, your therapist will tell you how to improve your coordination.

Other treatment options include:

Medication. Your doctor may prescribe a muscle relaxant to help with pelvic floor dysfunction symptoms. The relaxants can prevent your muscles from contracting.
Self-care. To reduce strain on your pelvic floor muscles, avoid pushing or straining when using the bathroom. Relaxation techniques such as yoga and stretching can also help to relax your pelvic floor muscles. Taking warm baths is another useful technique. Warm water improves blood circulation and relaxes the muscles.
Surgery. If your pelvic floor dysfunction is the result of a rectal prolapse — a condition that causes the rectal tissue to fall into the anal opening — surgery will loosen the affected pelvic organs and cause them to relax.

Although embarrassing or sometimes painful, pelvic floor dysfunction is a highly treatable condition. Talk with your doctor about your symptoms to get a proper diagnosis. There are several home remedies you can try before resorting to medication or surgery for treatment.

Last medically reviewed on December 1, 2017

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Frequently asked questions about pelvic floor disorders. (n.d.).
uchospitals.edu/specialties/pelvic/faq/pelvic-floor-disorders.html#P41_2486
Pelvic floor dysfunction. (2015).
ichelp.org/about-ic/associated-conditions/pelvic-floor-dysfunction/
Pelvic floor dysfunction expanded version. (n.d.).
fascrs.org/patients/disease-condition/pelvic-floor-dysfunction-expanded-version
Pelvic floor dysfunction symptoms & treatment. (2014).
my.clevelandclinic.org/health/articles/pelvic-floor-dysfunction
Treating patients with pelvic floor dysfunction. (2016).
mayoclinic.org/medical-professionals/clinical-updates/general-medical/treating-patients-with-pelvic-floor-dysfunction

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 18, 2018

Kiara Anthony

Edited By

Frank Crooks

Dec 1, 2017

Medically Reviewed By

Debra Sullivan, PhD, MSN, RN, CNE, COI

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Medically reviewed by Debra Sullivan, Ph.D., MSN, R.N., CNE, COI — By Kiara Anthony — Updated on September 18, 2018

Pelvic floor exercises (Kegel exercises) for men

Time to read: Approximately 2 min.

This information will help you learn how to do pelvic floor exercises (Kegel exercises).

About Kegel Exercises

The main purpose of Kegel exercises is to help you strengthen your pelvic floor muscles. These muscles support your bladder and intestines.

With Kegel exercises you can:

Control or prevent urinary incontinence. Incontinence is the leakage of urine and stool (feces) that you cannot control.
strengthen your sexual health.

About the pelvic floor muscles

The pelvic floor muscles line the pelvic cavity and support the pelvic organs (see figure 1). These are the muscles that relax during urination (when you go to the toilet in a small way) and during passing gases or bowel movements (when you go to the toilet in a big way). You also use these muscles to hold urine and prevent leakage.

Figure 1 Pelvic floor muscles

Pelvic Floor Muscle Test

Pelvic floor muscle test must be done before performing Kegel exercises. Think about what muscles you use to interrupt the stream of urine when urinating, concentrate on them. Don't do this often, as stopping the flow of urine every time you urinate can be harmful.

How to do Kegel exercises

Make sure you urinate to keep your bladder empty before doing Kegel exercises.

When you're ready, start doing the following:

To start, pull your pelvic floor muscles in and hold for 5 seconds. To do this, imagine that you are pulling in and lifting the genitals.
- Do not hold your breath. Counting out loud will keep you from holding your breath.
After 5 seconds, slowly and completely relax the muscles, holding them in this state for 5 seconds.
Repeat the exercise 10 times and do it at least 3 times daily.

Your pelvic floor muscles may become tired during this exercise. In this case, stop doing the exercise and start it later.

This exercise does not involve the abdominal muscles, legs, or buttocks. Exercising these muscles will not help you regain urinary control or improve your sexual health.

As you continue with these exercises, gradually increase the amount of time the pelvic floor muscles are contracted and relaxed. Start with 5 seconds and gradually build up the time each week until you reach 10 seconds.

When to do Kegel exercises

Most people prefer to do Kegel exercises while lying in bed or sitting in a chair. They can be done in any position convenient for you. Doing Kegel exercises while standing can be very helpful, as urine leakage usually occurs in this position.

To prevent leakage of urine, try a Kegel exercise before you:

stand up;
walk;
go to the toilet;
to sneeze or cough;
laugh.

Doing these exercises will help you strengthen your pelvic floor muscles and reduce urine leakage.

‌ Do not do Kegel exercises if you have a Foley catheter (thin, flexible tube) in place.

Pain and Kegel exercises

Kegel exercises should not cause pain. Many find them simple and relaxing. But if you use the wrong muscles when doing them, you may experience discomfort.

If you experience pain in your back or abdomen after doing Kegel exercises, you may be using your abdominal or back muscles instead of your pelvic floor muscles.
If you have a headache after doing Kegel exercises, you may be tightening your chest muscles and holding your breath.

When should you contact your healthcare provider?

Call your healthcare provider if:

concern about bowel, bladder or sexual function;
difficulty concentrating on pelvic floor muscles;
pain during Kegel exercises;
difficulty doing Kegel exercises;
pelvic pain;
questions requiring referral to a pelvic physiotherapist.

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Men's Pelvic Floor Strengthening Exercises

The purpose of this fact sheet is to provide information on strengthening the pelvic floor muscles for men who have frequent or nocturnal urination or urinary incontinence when coughing and/or sneezing.

Trained pelvic floor muscles significantly improve bladder, bowel and sexual function.

Risk factors for pelvic floor muscle disease include:

chronic constipation;
overweight;
low physical activity;
smoking;
heavy physical work, heavy lifting;
neurological diseases;
prostate surgeries.

Pelvic floor muscles (see picture) are located in the pelvic floor between the pubic bone and the coccyx. Their task:

keep the organs inside the pelvis (bladder, intestines) in the correct position;
keep the bladder and bowel sphincters closed and help them relax at the right time for a bowel movement;
prevent accidental excretion of urine and/or faeces;
to help achieve an erection and prevent premature ejaculation.

Both urinary incontinence and erectile dysfunction can occur in men of any age. Pelvic floor exercises help prevent and treat these problems.

Like all other muscles in the body, the pelvic floor muscles need special training.

Drawing. Male Pelvic Anatomy

Exercise Procedure

Sit in a comfortable position. Try tensing your pelvic floor muscles as if you are trying to stop the flow of urine or intestinal gases, or pulling the penis up and in.

You may feel tension when the muscles contract. Do not hold your breath, take a deep breath through your nose and slowly exhale through your mouth. At the same time, the abdominal muscles can also tense up, this is normal.

Try to keep your buttocks and legs relaxed. After each contraction of the pelvic floor muscles, try to completely relax these muscles.

To prevent pelvic floor problems, exercise regularly every day and at least once a day. If you have weak pelvic floor muscles that are causing problems, do the exercises three times a day for three months, and then continue with the exercises once a day.

How to check if you are contracting your pelvic floor muscles correctly?

1. Find a comfortable position, place your fingers in the perineal area between the penis and anus. As you tighten your pelvic floor muscles, you should feel your perineum move up.

2. Stand in front of a mirror. As you tighten your pelvic floor muscles, you should see the penis pull inward and the testicles move up.

Pelvic Floor Exercises

1. Tighten your pelvic floor muscles, try to stay tense and count the seconds, and then relax the muscles for the same amount of time. For how many seconds can you maintain muscle tension before fatigue sets in? How many reps can you do?

For example, if you can hold muscle tension for five seconds and do it five times, you should start exercising from that number. After each effort, relax the muscles for five seconds so that they can recover.

2. Alternately contract your pelvic floor muscles for one second and then relax them for four seconds. How many of these short repetitions can you do before you feel tired in the muscles? Before each new contraction, always relax the muscles.

Your goal is to do 12 long contractions while holding the muscle tension for 12 seconds; each contraction should be alternated with a 4-second relaxation. Then do 12 short contractions; each contraction should alternate with a short relaxation.

If you are just starting to exercise, the duration and number of repetitions may be less than 12. At first, it will be easier to perform the exercises in a sitting or lying position. You should feel the results in 3-5 months. As your muscles strengthen, try other positions as well, such as lying on your side, kneeling, standing, and/or while moving.

Try tensing your pelvic floor muscles before activities that cause you to leak urine (eg, coughing, sneezing, lifting weights, rising from a sitting position) until it becomes a habit. If you are sexually active, tighten your pelvic floor muscles during intercourse to maintain an erection. After urinating, tighten your pelvic floor muscles to release the last drop of urine; this helps prevent leakage after urination.

Attention! Do not stop the flow of urine while urinating, as this may interfere with the emptying of the bladder.

What else do you need to know?

Do not drink carbonated or caffeinated drinks or alcohol.
Drink at least 1-1.5 liters of water per day.
Place your feet on a small bench while having a bowel movement; thus, you will be in a squatting position, which makes it easier to defecate.
Eat healthy and be physically active (move at least 150 minutes a week).

Try to make pelvic floor muscle training your daily routine, so as not to forget about it, create, for example, a reminder on your phone. Do the exercises while waiting for public transport or in line at the store.

If you experience pain or have questions while exercising, see a physiotherapist who specializes in pelvic floor exercises.