Logan Steele
Pelvic floor exercises are an important way to strengthen and target the pelvic floor muscles. They can be done anywhere, but it's also beneficial to incorporate specific exercises that focus on the pelvic floor. To begin, sit or lie down with your thighs, buttocks and stomach muscles relaxed, and squeeze the muscles around your anus as if you are trying to stop passing wind. You can then try to squeeze your vaginal muscles up and in, without pulling your stomach in. Aim to do 10 'lift and let go' contractions, holding each for 1 second, and repeat this 10 times, 2-3 times a day.
| Characteristics | Values |
|---|---|
| Position | Sit or lie down with your thighs, buttocks and stomach muscles relaxed |
| Action | Squeeze the muscles around your anus (back passage) as if you are trying to stop passing wind |
| Squeeze and hold | Aim for up to 10 ‘lift and let go’ contractions |
| Breathing | Maintain steady breathing throughout |
| Sets | Do 2-3 sets |
| Rest | Rest for 10 seconds |
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What You'll Learn
How to find your pelvic floor muscles
To find your pelvic floor muscles, sit or lie down with your thighs, buttocks and stomach muscles relaxed. Squeeze the muscles around your anus as if you are trying to stop passing wind. Try not to clench your buttocks. You can also try pulling your navel to your spine and quickly contracting and releasing your pelvic floor muscles.
Once you have located your pelvic floor muscles, you can start to strengthen them. Squeeze your pelvic muscles tight and hold for 1 second, then relax fully. Aim for up to 10 'lift and let go' contractions. You should aim to complete 10 of each exercise (10 long and 10 short squeezes) 3 times per day.
As you get more practice with the exercise, you can try these exercises in different positions, such as standing, walking or bending.
It's important to note that there are two types of pelvic floor muscles: hypotonic and hypertonic. Hypotonic means you have a low-tone pelvic floor and must build muscle endurance and power. Hypertonic means your pelvic floor muscles are too tight or overactive and need to lengthen and relax.
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Pelvic floor exercises for hypotonic muscles
Pelvic floor exercises are beneficial for everyone. To begin, sit or lie down with your thighs, buttocks and stomach muscles relaxed. Squeeze the muscles around your anus (back passage) as if you are trying to stop passing wind. Squeeze and relax these muscles a few times to get used to the sensation.
If you have hypotonic pelvic floor muscles, you have a low-tone pelvic floor and must build muscle endurance and power. A physical therapist can help you with this, and recommend exercises such as the quick flick Kegel, which requires quick contractions of your pelvic floor to help activate the muscles faster and stronger to stop leaks upon sneezing or coughing.
You can also try heel slides, which 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.
You can also try squats, lunges, and certain yoga postures to strengthen your pelvic floor muscles.
It's important to consult with a healthcare professional first to get the OK.
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Pelvic floor exercises for hypertonic muscles
Pelvic floor exercises can be done anywhere, but it is beneficial to incorporate specific exercises that strengthen and target the pelvic floor muscles. Hypertonic pelvic floor muscles are too tight or overactive and need to lengthen and relax.
To activate your pelvic floor muscles, sit or lie down with your thighs, buttocks and stomach muscles relaxed, and squeeze the muscles around your anus (back passage) as if you are trying to stop passing wind. Try to squeeze your vaginal muscles up and in – try not to pull your stomach in when you’re doing this. Do a combination of both long and short squeezes. Squeeze and hold the muscles tight – you should try to hold for around 10 seconds, but you might have to work up to this. Aim for up to 10 ‘lift and let go’ contractions. You should aim to complete 10 of each exercise (10 long and 10 short squeezes) 3 times per day.
To relax hypertonic pelvic floor muscles, try the happy baby pose, child’s pose, hip flexor release, and piriformis stretches. Stretching is a very therapeutic and effective way to relax and release hypertonic pelvic floor muscles. Deep abdominal breathing, also known as diaphragmatic breathing, is another way to relax your pelvic floor muscles. Lie on your back with a pillow under your knees or sit straight in a comfortable position with arms and legs uncrossed and supported. Breathe through your nose comfortably into your abdomen (the area between your chest and your hips). You may place your palms over your belly button to feel it rise and fall with each breath. Pause briefly before you exhale through your mouth. Repeat this cycle for 5 minutes and then build to 15 minutes.
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Pelvic floor exercises to do at home
Pelvic floor exercises can be done at home, anytime, anywhere. You can start by sitting or lying down with your thighs, buttocks and stomach muscles relaxed. Squeeze the muscles around your anus (back passage) as if you are trying to stop passing wind. Try not to clench your buttocks.
You can then do a combination of both long and short squeezes. Squeeze and hold the muscles tight for around 10 seconds, but you might have to work up to this. Aim for up to 10 'lift and let go' contractions. You should aim to complete 10 of each exercise (10 long and 10 short squeezes) three times per day.
If you have hypotonic pelvic floor muscles, you have a low-tone pelvic floor and must build muscle endurance and power. If you have hypertonic pelvic floor muscles, your pelvic floor muscles are too tight or overactive and need to lengthen and relax.
There are also apps available online designed to help you make pelvic floor exercises part of your daily routine.
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Pelvic floor exercises to do in different positions
Pelvic floor exercises can be done in a variety of positions, including sitting, lying down, standing, walking or bending.
To begin, sit or lie down with your thighs, buttocks and stomach muscles relaxed. Squeeze the muscles around your anus (back passage) as if you are trying to stop passing wind. Try not to clench your buttocks. You can also try to squeeze your vaginal muscles up and in.
Do a combination of both long and short squeezes. Squeeze and hold the muscles tight for around 10 seconds, but you might have to work up to this. Aim for up to 10 'lift and let go' contractions. You should aim to complete 10 of each exercise (10 long and 10 short squeezes) three times per day.
You can also try heel slides. 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.
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Frequently asked questions
Sit or lie down with your thighs, buttocks and stomach muscles relaxed, and squeeze the muscles around your anus (back passage) as if you are trying to stop passing wind.
Aim to hold the squeeze for 1 second before releasing. You can then build up to holding for 10 seconds.
Aim for up to 10 'lift and let go' contractions. You should aim to complete 10 of each exercise (10 long and 10 short squeezes) 3 times per day.
If your pelvic floor muscles are too tight or overactive, they need to lengthen and relax. This is known as having hypertonic pelvic floor muscles.
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