Pelvic floor exercises: why they matter and how to do them

Why it matters at this age

The pelvic floor is a group of muscles. The Office on Women's Health (US) says they support the bladder, urethra, uterus (womb), and bowels. It adds that they may become weaker or damaged. [1]

MedlinePlus (US) says that as you age, the muscles of your urinary tract weaken. That makes it harder to hold in urine. It also says being female raises the risk of urinary incontinence, or trouble holding in urine, especially after pregnancy, childbirth, or menopause. [2]

MedlinePlus (US) lists weak pelvic floor muscles among the causes of stress incontinence, a type it links to coughing, sneezing, laughing, heavy lifting or physical activity. It says strong pelvic floor muscles hold in urine better than weak ones. The exercises that strengthen them are called Kegel exercises. The Office on Women's Health (US) says Kegels are also called pelvic floor muscle training. [2] [1]

How often

The Office on Women's Health (US) says to work up to 3 sets of 10 each day. It also says Kegels can be done daily. [1]

The same page says symptoms may take 4 to 6 weeks to start getting better. It adds that you may need to keep doing Kegel exercises for the rest of your life. [1]

How to start: beginner

The Office on Women's Health (US) describes the squeeze this way. You tighten the muscles around your genital area, picturing that you are stopping urine flow or holding back gas. [1]

The same page says it may be easier to learn while lying down. It says to avoid tightening your belly or legs at the same time. It describes relaxing, then squeezing again and holding for 3 seconds, then relaxing for 3 seconds. [1]

How to start: intermediate

Our sources do not set out a separate intermediate level for pelvic floor exercises. The Office on Women's Health (US) does speak of building up. It says to work up to 3 sets of 10 each day. [1]

Safety

The Office on Women's Health (US) says some women have urinary symptoms because their pelvic floor muscles are always tightened. In that case, it says Kegel exercises will not help and may cause more problems. [1]

It also says not to do Kegel exercises at the same time you are urinating. [1]