Pelvic Floor (Kegel) Exercises for Everyone

What is the pelvic floor?

The pelvic floor is a group of muscles that stretch like a hammock from the pubic bone to the tailbone. They support the bladder and bowel, and in women the uterus. Like any muscles, they can weaken with age, pregnancy, surgery, or inactivity.

How to find the right muscles

• Imagine you are trying to stop yourself passing wind, or stopping the flow of urine. The muscles you squeeze are your pelvic floor.
• Don't actually practise by stopping urine regularly; it is only a way to identify the muscles.
• Keep your stomach, thighs, and buttocks relaxed, and breathe normally.

A simple routine

• Squeeze and hold for 3 seconds, then relax for 3 seconds. Repeat 10 times.
• As it gets easier, build up to holding for 5–10 seconds.
• Aim for three sets a day. You can do them sitting, lying, or standing.
• Results usually take several weeks of regular practice.

When to get help

If you feel pain, or you can't tell whether you are doing them correctly, a pelvic health physiotherapist can help. Some pelvic problems are caused by muscles that are too tight, not too weak, and need a different approach.