Pelvic floor exercises

Your pelvic floor is a group of muscles that support your bladder, uterus and bowel. These muscles form a 'sling' that attaches to your pubic bone at the front and your tailbone at the back. Your urethra, vagina and anus pass through the pelvic floor.

A strong pelvic floor helps you maintain good bladder and bowel control. Your pelvic floor is also important for good sexual function.

The pelvic floor has an extra job during pregnancy — to support your growing baby. During labour and birth, your pelvic floor muscles need to relax and stretch to allow your baby to be born.

Pelvic floor exercises are important at all stages of life. They help prevent bladder and bowel problems, such as incontinence and prolapse, and can also improve sexual function.

You can do pelvic floor exercises, sometimes called 'Kegel' exercises, during pregnancy, after childbirth, and throughout life to strengthen your pelvic floor muscles.

If you're experiencing any of these issues, regular pelvic floor exercises can strengthen your muscles and may improve your symptoms.

You might develop incontinence after having a baby, but by doing pelvic floor training before, during and after pregnancy, you may be able to prevent or reduce pelvic floor problems.

It can be challenging to learn how to contract your pelvic floor without using surrounding muscles, but it's important to learn to do them correctly. The more you practise, the easier it will get.

Here are some tips on how to do pelvic floor exercises:

• 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.
• You can place two fingers inside your vagina and squeeze around the fingers to locate the correct muscle group.
• Squeeze and relax these muscles a few times to get used to the sensation. Make sure your buttocks remain relaxed and that you are breathing normally.
• Squeeze your pelvic floor muscles. You should feel the muscles around your anus and vagina lifting up inside.
• Contract, hold and relax the pelvic floor muscles. Over time, try to hold the muscle contraction harder and for longer before relaxing.
• You can try to do sets in different positions, including lying down, sitting or standing

Some women may find it difficult to feel or voluntarily squeeze their pelvic floor muscles. See a pelvic floor physiotherapist or continence nurse for advice.

Pelvic floor muscle exercises

Watch this video from the Continence Health Australia (Opens in new tab) for a step-by-step guide.

Everyone can benefit from doing pelvic floor exercises. Like any muscle, pelvic floor muscles can become injured or weakened.

It is best to start pelvic floor exercises before pregnancy, and continue while you're pregnant. You may be able to re-start gentle pelvic floor exercises from 48 hours after birth, even if you've had perineal trauma. Check with your doctor or midwife for advice about your specific situation.

Tips on when to do pelvic floor exercises:

• You can do pelvic floor exercises any time of the day. You can do them anywhere and in any position.
• Aim to do pelvic floor exercises every day. It can be helpful to link them with a regular activity, such as waiting for the kettle to boil, standing in a queue or sitting at a red traffic light — any time when you are relaxed and can focus on strengthening your pelvic floor.
• Remember to actively squeeze your pelvic floor when you cough, sneeze or lift heavy objects. This will help you to strengthen your pelvic floor.

Signs of a weak pelvic floor can include:

• bladder problems, such as needing to wee often and leaking urine
• bowel problems, such as constipation and trouble controlling your bowel motions (Opens in new tab) (poo)
• prolapse symptoms (Opens in new tab), such as a feeling of pressure or a bulge.

Pelvic floor muscles can become weaker over time due to ageing. Other factors that can weaken the pelvic floor are:

• pregnancy
• caesarean or vaginal birth
• constipation and straining on the toilet
• sitting for long periods or not moving enough
• hormonal changes due to menopause
• living with obesity

Often, pelvic floor muscle function recovers within the first year after childbirth. You can help your recovery by getting the right advice and doing regular pelvic floor muscle exercises.

Your body needs time to recover after birthing your baby. Everyone is different, and if you've given birth to a large baby, if you pushed for a long time or had an assisted birth (for example, forceps or vacuum), you may need more time to recover.

If you have bladder or bowel problems, it's a good idea to visit your doctor for an assessment.

Your doctor can give you advice and information about pelvic floor exercises and address any medical problems, such as incontinence, which may be caused by a weak pelvic floor.

Your doctor may also refer you to a physiotherapist or continence nurse who can give you further advice.

Your pelvic floor health is usually assessed with a vaginal exam by a trained health professional, such as a pelvic floor physiotherapist.

They will gently insert their finger to feel your muscles through the vagina or rectum. They will check how strong, tight, or coordinated your pelvic floor muscles are by asking you to squeeze your pelvic muscles.

You will be asked for consent before a pelvic floor examination. Speak with your doctor or health professional about what to expect before the exam.

Visit the Continence Health Australia (Opens in new tab) website for more information and resources. You can also contact the National Continence Helpline (Opens in new tab) for information and advice.

You can find out more about pelvic floor strength (Opens in new tab) on the Jean Hailes website.

Languages other than English

Go to Continence Health Australia for information in other languages (Opens in new tab).

Information for Aboriginal and/or Torres Strait Islander peoples

Continence Health Australia has resources for Aboriginal and/or Torres Strait Islander people (Opens in new tab) and a booklet on pelvic floor muscle exercises for women (Opens in new tab).