Once you are aware of your pelvic floor muscles you can start to exercise them. This is done in the following ways:
| 1.
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Tighten your anus, vagina and urethra (the opening where you pass urine). Imagine drawing them up inside you. Hold this contraction as you count to 5. Let go and release the tension. |
| 2.
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Rest for about 10 seconds. |
| 3.
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Repeat the 'squeeze and lift' hold for 5 seconds, then let go of the tension. If you find holding for 5 seconds too easy, try for 7 or 10 seconds. |
| 4.
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Continue this pattern up to 8 to 10 times in one session. You may find being pregnant or having recently given birth makes your pelvic floor tire after only a few exercises. If this is the case rest and increase the amount you can do over time. Quality is better than quantity. |
| 5.
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Ideally after the 8 to 10 holding exercises you should try to do 5 to 10 short, fast, strong contractions. Again do what you can and increase over time. |
Repeat this session 4 to 5 times a day. As a reminder you can: