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Core & abs

Pelvic floor exercises

Squeeze and lift as if you were stopping yourself passing wind and stopping the flow of urine at the same time, keeping your buttocks, thighs and stomach relaxed. Daily pelvic floor training is recommended in pregnancy and after birth, and supervised training cures or improves leaking with coughs and sneezes in many women. See a GP or pelvic health physiotherapist for pain, a dragging or bulging feeling, or leaking that is not improving.

5 minBeginner2 movesNo equipmentPelvic floor
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Crocodile Breathing (prone diaphragmatic breathing)1 min
    Beginner · 3D demo

Slow holds

  1. Pelvic floor exercise (Kegel)8 holds of up to 10 s
    Beginner · Pelvic floorRelax fully for as long as you held

Quick squeezes

  1. Pelvic floor exercise (Kegel)8 reps: squeeze and let go
    Beginner · Pelvic floor

Tips

  • Repeat the set three times a day, for example with each meal.
  • Squeeze before and during a cough or sneeze.
  • The 3D figures cannot show these internal muscles; follow the written steps.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

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Questions people ask

How long does the pelvic floor exercises take?

About 5 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 0 of its 2 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.