Pelvic floor exercises
If you are experiencing discomfort or a loss of control due to pelvic floor weakness, these exercises can be a good starting point for reconnecting with the deep muscles. They are simple to follow and let you begin regaining tone and stability at home, but remember that every body responds differently. A personalised plan designed by a physiotherapist allows you to adapt the progression, load and technique to your specific situation, maximising results and avoiding compensations.
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6 recommended exercises
Diaphragmatic breathing with activation
Easy- 1.Lie on your back with your knees bent and feet flat on the floor, hands resting on your abdomen.
- 2.Breathe in deeply through your nose and, as you breathe out, gently contract your pelvic floor as if holding in wind; hold for 5 seconds without holding your breath.
- 3.Relax completely for 5 seconds before repeating.
Caution:
- Do not perform if you have acute abdominal pain or have recently had abdominal surgery.
Short contractions lying on your back
Easy- 1.Stay on your back with your knees bent, feet hip-width apart and hands relaxed by your sides.
- 2.Contract your pelvic floor quickly for 2 seconds, as if gently pinching, without changing your breathing.
- 3.Relax for 3 seconds and repeat.
Caution:
- Do not perform during an acute urinary tract infection.
Pelvic lift on a mat
Medium- 1.Lie on your back with your knees bent and feet flat on the floor, hands by your sides.
- 2.Breathe in and, as you breathe out, engage your pelvic floor and lift your pelvis until knees, hips and shoulders are aligned.
- 3.Hold the position for 3 seconds, lower slowly and relax.
Caution:
- Avoid if you have acute lower back pain or a disc herniation without supervision.
Assisted single-leg bridge
Medium- 1.Lying on your back with your knees bent, lift one leg while keeping the other foot on the floor.
- 2.Engage your pelvic floor and lift your pelvis until your body forms a straight line; hold for 4 seconds without arching your back.
- 3.Lower slowly, swap legs and repeat.
Caution:
- Do not perform if you have lower back instability that has not yet been addressed.
Assisted wall squat
Hard- 1.Rest your back against the wall with your feet hip-width apart and slightly forward.
- 2.Slide your back slowly down the wall, keeping pelvic control engaged, until your knees are at 90 degrees.
- 3.Hold the position for 5 seconds, push through your heels to come back up and relax.
Caution:
- Avoid if you have severe knee or hip pain that has not been assessed.
Modified low plank with activation
Hard- 1.Get into a plank position resting on your forearms and knees, with a neutral back and level pelvis.
- 2.Engage your pelvic floor and abdominals without raising your hips or letting your lower back sag.
- 3.Hold the position for 15-20 seconds, rest for 30 seconds and repeat.
Caution:
- Do not perform if you have acute shoulder or neck pain that has not been assessed.
How to fit these exercises into your day
Fit these exercises into quiet moments of the day, for example after getting up or before going to bed, and set aside 10 to 15 minutes to do them calmly. Consistency is key: beyond how long each session lasts, aim to do them at least three times a week and pay attention to your breathing to maintain proper activation. If you find it helpful, set a reminder in your diary or an alarm, and adjust the intensity according to how your body responds, always without forcing.
Important precautions
If during the exercises you notice sharp pain, increased discomfort or any new symptom such as intense stabbing sensations, stop and consider seeking professional guidance. Avoid holding your breath or making sudden movements that could create unnecessary tension, and remember that real improvement comes from progressing gradually. A physiotherapist can help you interpret your body's signals and adjust your pelvic floor work so that you progress safely.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How often should I do these pelvic floor exercises?
Ideally, include these routines at least three times a week, although the frequency may vary depending on your strength level and availability. The important thing is to stay consistent and adapt the dosage to avoid overloading; a personalised plan lets you establish the pace that is best for you.
Can I do these exercises at any time of day?
Yes, as long as the environment is quiet and you can concentrate on your breathing and on sensing the muscles. A good moment might be after washing your face in the morning or before going to sleep. The key is to do them when you can stay calm and hold the correct position without rushing, and a personalised plan will indicate the best time slots based on your usual routine.
What is the difference between these exercises and the ones a physiotherapist would give me?
These basic exercises help to activate and mobilise the pelvic floor, but a physiotherapist will assess your posture, coordination and any compensations in order to adjust the progression and add variations. A personalised plan includes follow-up, corrections and ongoing adaptation, which goes beyond a generic routine.
Why do I need a personalised plan?
Because each person has a different clinical history, muscle tone and postural habits, and a personalised plan allows those details to be built into the design of the programme. A physiotherapist can assess your progress, adjust the load, add complementary exercises and prevent compensations so that you progress safely and efficiently, something a generic routine cannot offer.
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