The pelvic floor is a group of muscles most people never think about. It quietly supports the bladder and bowel every day. Like other muscles, it can weaken over time. Regular exercise can help make it stronger.
Pelvic floor exercises are for everyone, not just new mothers. Men benefit from them too. This guide covers what these muscles do, how to find them and how to train them. It is general information only.
What the pelvic floor does
According to healthdirect, the pelvic floor is a group of muscles that forms a sling. It runs from the pubic bone at the front to the tailbone at the back. A strong pelvic floor helps with bladder and bowel control. It also plays a part in sexual function.
In women the pelvic floor supports the bladder, uterus and bowel. It must also relax and stretch during labour and birth. In men it supports the bladder, bowel and prostate. Continence Health Australia notes it also works with the tummy and back muscles to support posture and movement.
What can weaken it
Healthdirect lists several common causes of a weaker pelvic floor. These include ageing, pregnancy and both caesarean and vaginal birth. Constipation and straining on the toilet are on the list too. So are menopause, obesity and long periods of sitting.
Continence Health Australia adds a few that apply to men. Prostate surgery is one. A long term cough, such as from asthma or smoking, is another. Heavy lifting and high impact exercise can also place strain on these muscles.
Long hours of sitting are hard to avoid for many people. Clinics even give thought to chairs for health facility waiting rooms because people sit so much. Getting up and moving during the day is a simple habit to build. It also gives you a natural moment to practise.
Signs of a weak pelvic floor
Healthdirect lists bladder problems such as leaking urine or needing to go often. Bowel problems, such as constipation or trouble with control, are another sign. Some women notice a feeling of pressure or a bulge, which can be a sign of prolapse. Any of these is a good reason to talk to a doctor.
Continence Health Australia also describes leaks when coughing, sneezing, laughing, lifting or exercising. It notes that a pelvic floor can be too tight rather than too weak. Signs of that include pelvic pain and pain during or after sex. This is treated differently, so a proper assessment matters.
How to find the right muscles
Finding the right muscles is the first step. Healthdirect suggests sitting or lying with your thighs, buttocks and stomach relaxed. Then squeeze the muscles around your anus as if you were trying to stop passing wind. A correct squeeze feels like the muscles lift up inside.
Men can squeeze the muscles around the base of the penis as if stopping the flow of urine. Continence Health Australia says that in a mirror, the penis should pull in slightly and the testicles should lift. You can stop your urine midstream once or twice to find the muscles. Do not make it a habit, as it can upset normal bladder function.
How to do pelvic floor exercises
The Continence Health Australia guide to pelvic floor exercises for men sets out a clear routine. Relax your shoulders, tummy, bottom and thighs first. Squeeze and hold for 3 seconds, then relax fully for the same time. Build up over time to holds of 5 to 8 seconds.
Start with 3 to 5 squeezes in a set and work up to 8 to 10. Aim for 3 sets a day. You can add a few quick squeezes at the end of each set. The exercises can be done sitting, lying or standing.
The guidance for women is similar. Continence Health Australia suggests holds of about 3 to 8 seconds and 8 to 10 squeezes, 3 times a day. It stresses control and good technique over the count. Breathe normally and let the muscles relax completely after each squeeze.
Some common mistakes make the exercises less useful. Holding your breath is one. Using your thighs, buttocks or tummy instead of the pelvic floor is another. Feeling a push downwards, or muscles that will not relax, is a sign to get help with technique.
Fitting it into your day
The healthdirect pelvic floor exercises page suggests doing them every day, at any time and in any position. You can link them to things you already do, like waiting for the kettle or sitting at the traffic lights. Healthdirect also suggests squeezing the pelvic floor when you cough, sneeze or lift something heavy. Continence Health Australia calls this quick lift before a cough or sneeze the Knack.
These exercises sit well alongside other movement. Regular activity that you enjoy is good for both body and mind. Our post on the mental health benefits of axe throwing is a fun example of trying something new. If you lift heavy weights or do high impact training, ask a physiotherapist how to protect your pelvic floor.
Avoiding constipation also helps, since straining puts pressure on these muscles. Many people look at their diet and fibre intake for this reason. Some add seeds to their meals, and our post on why flaxseeds are important when you detox talks about them. A GP or dietitian can advise on what suits you.
Pregnancy and after birth
Healthdirect says everyone can benefit from pelvic floor exercises at all life stages. That includes before, during and after pregnancy. It suggests starting before pregnancy if you can. Continence Health Australia recommends lying on your side for the exercises if you are more than 12 weeks pregnant.
If a wedding and a family are on the horizon, this is a good time to start. Our guide to mind, body and skin health for brides covers other parts of getting ready. Healthdirect says gentle exercises may restart from 48 hours after birth. Check with your doctor or midwife first. Healthdirect says function often returns within the first year, though some people need longer.
How long until you notice a difference
Continence Health Australia says many women notice changes within 6 to 8 weeks of regular practice. Greater gains often come over 12 weeks or more. It says many men notice results within weeks. Keeping the exercises going helps you hold on to the progress.
Men are advised to get help if things have not improved after 3 weeks or are getting worse. Pain during or after the exercises is another reason to stop and seek advice. After prostate or other urological surgery, wait until your surgeon confirms you have healed before you begin. A pelvic health physiotherapist or nurse continence specialist can check your technique.
Frequently asked questions
Are pelvic floor exercises only for women?
No. Men have a pelvic floor too, and it supports the bladder, bowel and prostate. Continence Health Australia has a routine written for men.
How many should I do each day?
A common target is 8 to 10 squeezes, 3 times a day. Start with fewer if you need to and build up. Good technique matters more than the number.
Can I do them while sitting at my desk?
Yes. They can be done sitting, lying or standing. Nobody around you will know you are doing them.
Who can help me if I cannot feel the muscles?
A pelvic health physiotherapist or nurse continence specialist can help. Your GP can assess you and refer you. The National Continence Helpline is free and confidential.
This article is general information only and is not medical advice. Please speak with your doctor or a qualified health professional about any bladder, bowel or pelvic health concerns.
