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Keep up with your pelvic floor exercises

Why are the pelvic floor muscles important?

Your pelvic floor muscles support your bladder, womb and bowel. Anything that involves strain on this area, such as constipation, lots of heavy lifting or pregnancy and childbirth, can weaken your pelvic floor.

After you’ve given birth it’s likely you will have lost some tone in your pelvic floor muscles. This can lead to stress incontinence – which is the leaking of urine when you cough, run or laugh.

So the sooner you start your pelvic floor exercises, the better. Ideally, you should start the exercises in the first days after the birth, doing about four or five sets of 10 or 12 exercises every day. The great thing about these exercises is that you can carry them out anywhere and anytime – and no-one will know that you’re doing them!

How to do pelvic floor exercises

• Imagine you are trying to withhold a stream of urine.
• Tighten your front passage as if you were trying to prevent leaking.
• Stay like this for a count of four.
• Keep breathing.
• Relax slowly.
• Repeat.

How long should I do them for?

You’re advised to continue pelvic floor exercises throughout your life. If you’ve been trying these exercises for around three months and you’ve seen no improvement, you’re advised to see your GP for further advice and guidance.

For more advice about pelvic floor exercises, download our PDF »