pelvic floor exercises

Pelvic floor muscle exercises or Kegal exercises (Kegal named after Dr. Arnold Kegal), is an exercise designed to strengthen the muscles that surround the bladder. The exercises consist of regular clenching and unclenching of the muscles which form part of the pelvic floor or kegal muscles.

Every pelvic floor muscle squeeze needs to be done as strong as possible as it is the ONLY way the muscle can be strengthened and your condition can improve.

These exercises can be done without anyone knowing. You could be waiting for a bus, watching TV or even doing the ironing.

Try this:

Sit, stand or lie down with your legs slightly apart and the muscles in your thighs, buttocks and abdomen relaxed.

  • Tighten the ring of muscle around your front and back passages drawing the muscles up inside.
  • In the begining draw the muscles up and hold for 5 seconds and relax. Eventually you should be able to draw up and hold for 10 seconds.
  • Complete this 10 times.
  • Now try to draw the muscles up and and relax quickly.
  • Do this whole exercise routine at least 4-5 times a day.


As with all types of exercise only do what your body will allow you to do. You should not feel any discomfort while doing the exercises. If you do experience any sort of pain whilst carrying out the pelvic floor exercises please consult your doctor.

Note: While doing your exercises:

    • Do not hold your breath
    • Do not push down instead of squeezing and lifting up
    • Do not tighten your stomach, bottom or thigh muscles
    • Do not go overboard on your first attempt, gradually increase your exercises