Pelvic Floor Basics for Women

Your pelvic floor muscles are quietly working away every day, but many of us don't think about them until something goes wrong. Understanding these muscles – and keeping them strong – can prevent problems and improve symptoms you might already be experiencing.

What Is the Pelvic Floor?

Your pelvic floor is a group of muscles that sit like a hammock at the base of your pelvis. They stretch from your pubic bone at the front to your tailbone at the back, and out to your sitting bones on each side.

What These Muscles Do

• Support your bladder, uterus, and bowel
• Help you control when you wee and poo
• Wrap around your urethra, vagina, and anus
• Play a role in sexual sensation and function
• Work with your core muscles to stabilise your spine

When these muscles are working well, you don't notice them. When they're weak or not functioning properly, you might experience leaking, urgency, or a feeling of heaviness.

Finding the Right Muscles

Before you can exercise your pelvic floor, you need to know you're working the right muscles. Here are some ways to find them:

The 'stop the wee' test: Next time you're on the toilet, try to stop or slow your wee mid-stream. The muscles you use to do this are your pelvic floor muscles. Don't do this regularly – it's just to identify the muscles.

The 'holding wind' feeling: Imagine you're trying to stop yourself passing wind. That squeeze and lift sensation involves your pelvic floor.

The internal check: If you're comfortable doing so, you can insert a clean finger into your vagina and squeeze. You should feel a gentle tightening and lifting around your finger.

If you're not sure you're engaging the right muscles, you're not alone – many women find this tricky at first. A women's health physiotherapist can help you learn the correct technique.

Basic Kegel Exercise Technique

Getting Started

Find a comfortable position – sitting, lying down, or standing all work. Some people find it easier to start lying down.

The Exercise

• Squeeze and lift your pelvic floor muscles
• Imagine you're picking up a marble with your vagina, or drawing a tampon up inside
• Keep breathing normally – don't hold your breath
• Hold the squeeze for a few seconds (work up to 10 seconds)
• Release fully and rest for a few seconds
• Repeat 10 times

What to Avoid

• Holding your breath
• Squeezing your buttocks, thighs, or stomach instead
• Pushing down instead of lifting up
• Pulling your belly button in hard

How Often and How Long

Aim for three sets of 10 squeezes every day. You can do them anywhere – while brushing your teeth, waiting for the kettle to boil, or sitting at your desk.

Slow squeezes: Hold for up to 10 seconds, rest for 4 seconds, repeat 10 times. These build strength.

Quick squeezes: Squeeze and release rapidly, 10 times. These help with sudden urgency.

It takes time to see results – typically 3-6 months of regular exercise. Don't give up after a few weeks. Like any muscle, your pelvic floor needs consistent work to get stronger.

Signs Your Pelvic Floor May Need Attention

• Leaking wee when you cough, sneeze, laugh, or exercise
• Rushing to the toilet and not always making it
• Needing to wee very frequently
• Difficulty emptying your bladder completely
• A bulging or dragging sensation in your vagina
• Difficulty controlling wind
• Pain during sex

These symptoms are common, but they're not something you have to put up with. Many women assume bladder problems are normal after having children or as they get older – but effective help is available.

When to See a Pelvic Health Physiotherapist

A women's health or pelvic health physiotherapist specialises in these muscles. Consider seeing one if:

• You're not sure you're doing the exercises correctly
• You've been exercising for 3 months without improvement
• You have symptoms affecting your daily life
• You're preparing for or recovering from pregnancy
• You're experiencing pelvic pain
• You want a personalised exercise programme

Your GP can refer you to NHS physiotherapy, or you can self-refer in many areas. Private pelvic health physiotherapists are also available.

Making It a Habit

The best pelvic floor exercise programme is one you actually do. Here are some tips to make it stick:

• Link exercises to something you already do daily – morning tea, brushing teeth, waiting at traffic lights
• Set a phone reminder if you need to
• Use one of the many free pelvic floor exercise apps
• Don't stress if you miss a day – just start again

Your pelvic floor will thank you for the attention, and you'll likely notice benefits in bladder control, confidence, and overall comfort.

Important: This guide is for general information only and isn't a substitute for professional medical advice. If you're experiencing symptoms that concern you, please speak to your GP or a healthcare professional. In an emergency, call 999 or go to A&E.