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Pelvic Floor Exercises

Welcome to the Poise®Pilates Studio.

Whether you’re a newbie or a pelvic floor pro, these gentle Pilates exercises are designed to help strengthen your pelvic floor muscles, making them fit and firm to help you regain confidence and bladder control.


Pelvic Floor Exercises, also known as Kegel exercises, are essential to every woman’s exercise routine and they can be done anytime, anywhere, and without anyone noticing. Not only do they increase your control over your bladder, your pelvic floor supports your vagina, uterus and bowel, so keeping your pelvic floor in good working order is beneficial for women of all ages and stages of life.

A strong pelvic floor may also help shorten the second stage of labour and, after childbirth, Pelvic Floor Exercises may also help to heal any damage by increasing blood supply to the area.

Pilates are a great way to strengthen your Pelvic Floor Exercises as these muscles need slow exercises as well as fast exercises. Visit our Poise® Pilates Studio for tips, tricks and exercises to get your pelvic floor muscles back into shape.

Pelvic floor exercises

how to Identify your pelvic muscles

Identifying your pelvic floor muscles can be difficult and it takes practice to find and squeeze your pelvic floor correctly. Whilst locating these muscles, refrain from using your stomach, buttock and leg muscles when trying the methods below.

If you continue to have difficulty, speak to your doctor to determine the best ways to manage and reduce leaks for you and your body. 

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 mid stream, you’re using your pelvic floor muscles.

Method 2

Another way to identify pelvic muscles and complete your 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). 


Method 3

A proper pelvic floor squeeze also works to lift the engaged muscles upwards. Use a hand mirror to see if you can notice any upward movement when you contract your pelvic floor muscles.




Exercising your pelvic floor can be implemented into your everyday life, and can be done anywhere and at any time. It is a gentle exercise, yet very effective in treating bladder leakage.

Like any form of exercise, it’s best to try different methods in order to get all of the pelvic floor muscles working. These can include quick exercises, where the pelvic floor muscles are quickly tightened then relaxed; and slow exercises, where the pelvic floor muscles are tightened for 10 seconds before relaxing. These exercises work best when each squeeze of the pelvic floor muscles is as tight as possible. 

Your 4 Step Guide On
How To Exercise Your Pelvic Floor Muscles

Pelvic Floor Exercises can be done daily by following the 4 simple steps below.
Use the step by step guide to exercise your Pelvic Floor Muscles and strengthen your pelvic floor. 

Step 1


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

Step 2


Tighten the ring of muscle around your front and back passages drawing the pelvic floor muscles up inside.

Step 3


Try to complete up to 10 slow squeezes and 10 fast squeezing exercises.

Step 4


Repeat these exercises 4-5 times every day. 


Explore our classes

Well Being Workout

Well Being Workout


Designed for both women and men who want to practice pilates and learn more about strengthening their pelvic floor muscles. Pilates expert Kimberly Garlick takes you through a series of carefully crafted exercises for all fitness levels to support yo...

Studio Adjusted Workout

Studio Adjusted Workout


Thoughtfully designed for women over 50, this special pilates and pelvic floor sequence has been carefully constructed to bring you an easy to follow program that, if carried out every day, will help strengthen your pelvic floor and reduce light blad...

Post Pregnancy Workout

Post Pregnancy Workout


Specifically created for new mums looking to build and strengthen their pelvic floor muscles after birth. These easy to follow pilates exercises, designed by expert Kimberly Garlick, and are formulated for post pregnancy bodies. This workout takes in...

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