Pelvic floor exercises

Pelvic floor exercises strengthen your pelvic floor – the large hammock of muscles across the bottom of your pelvis.

Making these muscles fit and firm will help you regain control of a weak bladder.

How to identify your Pelvic Floor Muscles

The first step to working your Pelvic Floor Muscles is identifying them. When your muscles are weak, it’s often difficult to know if they are actually working or not. It may take several tries to locate these muscles. Try not to use your stomach, buttock, or leg muscles in the methods.

See your health care provider if you have difficulty identifying your pelvic floor muscles.

  • Method 1 – You can identify the muscles located around the bladder opening by starting and stopping your urine stream. If you are able to stop your urine stream you are using your pelvic floor muscles. Note: Stopping the flow of urine is only a method for you identify the correct muscles to use for this exercise. It is not advisable to perform pelvic floor exercises while urinating.

  • Method 2 – Another way to identify the muscles used for pelvic floor exercises is to tighten the muscles around your back passage (as when holding back wind or at the end of a bowel movement). Because they are part of the same muscle group, the muscles around the back passage always work with the muscles located around the bladder opening.

  • Method 3 – A proper pelvic floor squeeze also lifts upwards as it squeezes. You can use a hand mirror to see if you can notice an upward movement when you contract your pelvic floor muscles.

Exercise

Once you have found your Pelvic Floor Muscles, it’s time to exercise them

View the Poise Interactive Guide

Use the Poise interactive guide to help you locate and give your Pelvic Floor Muscles a work-out.

Watch Our Videos on Pelvic Floor Exercises

Become acquainted with Jane Simons, an expert on pelvic floor exercises and learn how to strengthen your pelvic muscles easily with our pelvic floor exercises video series.